Ab Roll Workout
The ab roll workout is a barbell or ab wheel exercise targeting the abdominal muscles, with secondary emphasis on the obliques, lower back, and shoulders. It involves rolling forward from a kneeling position to challenge core stability and strength.
How to do it
- Kneel on the floor and grip an ab wheel or barbell with both hands, shoulder-width apart.
- Position the wheel directly beneath your shoulders with your arms fully extended.
- Slowly roll the wheel forward, extending your body towards the ground while keeping your core tight.
- Pause when your body is nearly parallel to the floor, then engage your abs to roll back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Start on your knees with hands shoulder-width apart on the barbell.
- Keep your core tightly braced and tuck your tailbone slightly.
- Slowly roll forward while maintaining tension in your abs.
- Go only as far as you can without letting your lower back sag.
- Exhale as you pull your body back to the starting position.
Breathing: Inhale as you slowly roll forward, and exhale strongly as you engage your core to return to the starting position.
Common mistakes
- Arching the lower back, which strains the lumbar spine instead of working the abs.
- Relying on momentum rather than controlled muscle engagement to roll back.
- Bending the elbows to push the weight instead of keeping arms extended and moving from the shoulders.
Muscles worked
Primary: abs. Secondary: obliques, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets x 8-10 reps, rest 60 seconds
Lose weight
3 sets x 8-10 reps, rest 60 seconds
Build muscle
3-4 sets x 8-12 reps, rest 90 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp or unusual discomfort in your lower back, ease off and choose a gentler core movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this exercise in my lower back?
Feeling it in your lower back usually means your core muscles fatigued and allowed your spine to arch. Roll out a shorter distance and keep your abs braced harder.
Can I use a regular barbell for this workout?
Yes, using a standard barbell loaded with round plates that can roll smoothly on the floor works well if an ab wheel is not available.
How often should I include ab roll workouts in my routine?
Two to three times per week is plenty for most beginners, allowing adequate rest for recovery between sessions.