Videos
Instructions
- Kneel on the floor with an ab wheel in front of you and a partner stabilizing your hips or ankles.
- Grip the handles firmly and slowly roll the wheel forward while keeping your back straight.
- Extend your arms and torso as far as you can without losing control or arching your back.
- Pause briefly at the end of the range of motion.
- Engage your core and roll the wheel back to the starting position under control.
Technical Tips
- Keep your core braced throughout the movement to avoid lumbar extension.
- Do not let your hips sag or rise excessively during the rollout.
- Move slowly and with control to maintain proper alignment.
- Ensure shoulders stay stable and avoid shrugging.
Breathing Tips
- Inhale deeply before starting the rollout.
- Exhale slowly as you extend forward.
- Inhale at the end position.
- Exhale as you roll back to the start.
Medical restrictions
- Lower back pain or lumbar disc issues
- Shoulder instability or rotator cuff injuries
- Abdominal hernia or post-surgical abdominal recovery
Description
The Assisted Ab Wheel Rollout is a core-strengthening exercise designed to help beginners safely develop abdominal control and stability using an ab wheel with partner support. By incorporating external assistance, this variation reduces the load on the spine and shoulders, allowing users to build confidence and proper technique before progressing to more advanced ab wheel movements. The ab wheel rollout primarily challenges the core muscles, particularly the rectus abdominis, while also engaging the obliques, shoulders, and lower back for overall trunk stabilization. This controlled and scalable exercise is ideal for those looking to improve their core strength, posture, and spinal integrity in a guided and progressive manner. It also teaches proper motor control and body awareness, which can enhance performance in both resistance training and athletic activities. Whether used in personal training sessions, fitness programs, or rehabilitation settings, the Assisted Ab Wheel Rollout offers a safe entry point for mastering one of the most effective abdominal exercises available.
Is the assisted ab wheel rollout good for beginners?
Yes, the assisted ab wheel rollout is ideal for beginners as it reduces strain on the lower back and allows for safer development of core strength and technique using partner support.
What does the assisted ab wheel rollout work?
The assisted ab wheel rollout primarily targets the core muscles, especially the rectus abdominis, while also engaging the shoulders, lower back, and obliques for overall stability.
Can I use an ab wheel if I have lower back pain?
If you have lower back pain, it’s best to consult a medical professional. The assisted version of the ab wheel rollout reduces pressure on the lumbar region, but caution is still necessary.
How far should I roll out with the ab wheel?
Roll out only as far as you can maintain a neutral spine and full core engagement. Overextending can cause strain on the lower back, especially without proper form.
Do I need a partner for the assisted ab wheel rollout?
While a partner helps ensure stability and control, resistance bands or wall stops can be used as alternatives for self-assisted ab wheel rollouts.