Ab Roller
Ab Roller is a strength – kneeling anti-extension exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Deltoid
- Exercise type
- Strength – kneeling anti-extension
Exercise technique
- Mat
Place your knees on a soft surface.
- Grip
Hold the wheel handles evenly and firmly.
- Start
Center the wheel beneath your shoulders.
- Prepare
Squeeze your glutes and direct your front ribs downward.
- Roll
Extend your arms and roll the wheel straight forward.
- Return limit
Stop and pause briefly before your lower back sags.
- Gather
Keep your torso in one piece and pull the handles back to the start.
Key technique points
- Keep the wheel from drifting sideways.
- Maintain knee contact.
- Increase rollout distance gradually.
- Keep your elbows extended.
- Exhale on the return.
- Do not lower your hips onto your heels.
Common mistakes
Collapsing at full reach
Do not keep rolling forward after abdominal control ends.
Arching the lower back
Do not compensate for the longer lever by increasing your lower-back arch.
Curling the arms
Do not shorten the return through elbow flexion.
Sitting the hips back
Do not throw your pelvis backward to avoid abdominal loading.
Loosening the grip
Do not lose wrist control and turn the wheel sideways.
Accelerating
Do not let forward momentum carry you beyond your movement limit.
Frequently asked questions
Ab Roller: why is “Collapsing at full reach” a mistake?
Do not keep rolling forward after abdominal control ends.
Ab Roller: why is “Arching the lower back” a mistake?
Do not compensate for the longer lever by increasing your lower-back arch.
Ab Roller: why is “Curling the arms” a mistake?
Do not shorten the return through elbow flexion.
Ab Roller: why is “Sitting the hips back” a mistake?
Do not throw your pelvis backward to avoid abdominal loading.
Ab Roller: why is “Loosening the grip” a mistake?
Do not lose wrist control and turn the wheel sideways.
Ab Roller: why is “Accelerating” a mistake?
Do not let forward momentum carry you beyond your movement limit.
What should I focus on when doing Ab Roller?
Keep the wheel from drifting sideways. Maintain knee contact. Increase rollout distance gradually. Keep your elbows extended. Exhale on the return. Do not lower your hips onto your heels.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.