Setup and loading
Hands under your shoulders and knees on a mat.
How to do the ab wheel rollout step by step
- Kneel with the wheel on the floor in front of you, gripped with both hands.
- Roll forward slowly, extending your body as far as you can control without touching the floor.
- Pause and return to the start by pulling with your abs.
Form cues
- Ribs down and glutes squeezed
- Lower back not sagging
Common mistakes
- Arching your lower back as you extend
- Going farther than you can control
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Sets and reps for your goal
Hypertrophy
3-4 x 8-12 · rest 60-90 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Max Strength
4-5 x 3-6 · rest 2-3 min3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Variations and similar exercises
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