Ab Wheel Workout
The ab wheel workout is a bodyweight core exercise that targets the abdominal muscles while engaging the lower back and shoulders as stabilizers. It involves rolling out and back on an ab wheel from a kneeling position, demanding full core tension throughout the movement.
How to do it
- Kneel on the floor and grip the ab wheel handles with both hands, positioning it directly beneath your shoulders.
- Engage your core and slowly roll the wheel forward, extending your body towards the ground.
- Continue rolling out as far as you can while keeping your back flat and hips from sagging.
- Pause briefly at full extension, then use your core to pull the wheel back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hips tucked and glutes squeezed.
- Breathe in as you roll forward smoothly.
- Brace your abs like you are about to take a punch.
- Pull back using only your core strength.
Breathing: Inhale slowly as you roll forward, then exhale powerfully through your mouth as you pull the wheel back to the start.
Common mistakes
- Sagging hips cause excessive lower back strain.
- Rolling out too far too soon leads to a loss of control.
- Bending the elbows to pull back reduces core activation.
Muscles worked
Primary: abs. Secondary: lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps, rest 60–75 s
Lose weight
3 sets × 8–12 reps, rest 60 s
Build muscle
3–4 sets × 6–10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel lower back discomfort, reduce your range of motion or choose a gentler plank variation.
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 in my lower back?
Feeling it in your lower back usually means your hips are sagging or your core is not braced tightly enough. Try rolling out a shorter distance.
How often should I do the ab wheel workout?
Two to three times per week is plenty for most beginners, allowing your core adequate recovery time between sessions.
Can I do this exercise from my toes?
Rolling out from your toes is much harder. Master the kneeling version completely before attempting the full standing rollout.