core
Ab Wheel Rollout
Works in
home, calisthenics, gym
Equipment
ab wheel
Primary muscles
abs
Why do it
This is the core builder I trust most for real strength. Beginners and intermediates roll out from the knees, advanced lifters do it from the feet. A strong braced core like this transfers directly to your pull-ups, muscle-ups and moves like the front lever, and honestly, a strong midsection is non-negotiable for a strong man. Keep the lower back flat, never let it sag.
How to do it
Kneel on the floor gripping the ab wheel beneath your shoulders. Roll the wheel forward as far as you can control while keeping your abs braced and lower back neutral. Pull through your abs to return to the start.
What the science says
When researchers measured muscle activity across a range of ab exercises, the ab-wheel rollout produced some of the highest activation of the six-pack muscles of anything tested (Escamilla et al., 2006, Journal of Orthopaedic and Sports Physical Therapy).
Fun fact
Rolling ab wheels have been around longer than you would think. Spring-loaded versions were patented back in the 1950s, and a device called the Reduce-A-Wheel was sold across the US in the 1960s.