Exercise profile
Best forStrengthMuscle growth
Effectiveness★★★★☆ 4/5
EquipmentAb wheel
Also worksAbs, Lats, Shoulders, Lower back
Recommended3 sets x 6-12 reps
Who it suits AgeAny BMI< 32 SexAny HeightAny WaistAny
Hard on the lower back; keep it braced, never let it sag, and start from short rollouts.
- Purpose
- A demanding anti-extension exercise for the whole core.
- Setup
- Kneel holding the wheel, arms under the shoulders.
- Common mistakes
- Rolling out so far the lower back caves down.
- Easier
- Roll out only a short distance toward a wall.
- Harder
- Roll out further or perform it from the feet.
- Safety
- Hard on the lower back; keep it braced, never let it sag.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s