Ab wheel rollouts train the front of your core, with the main goal of preventing the lower back from overextending. In short, they’re an anti‑extension exercise.
Today I’m sharing two variations you can try: a beginner entry point that almost anyone can perform, and a very challenging version that only a few elite athletes could pull off.
First, a quick note on setup and technique for a standard ab wheel rollout. There isn’t much point reinventing it here, since I covered this recently on my Instagram. The key ideas are to progress gradually and avoid pain.
Starting from the floor can feel aggressive for many people, especially beginners who may not have the strength and stability needed. The aim is to show progress and keep things within reach rather than overwhelm.
With that in mind, here are two regressions that work well:
– Incline rollout: A solid entry point. The incline helps prevent excessive lower‑back rounding and keeps the movement controlled.
– Anchored rollouts: A tougher option inspired by strength coach Mike Volkmar. By anchoring the ankles with a band, you activate the hamstrings and reduce hip flexor engagement.
Give these two variations a try and share your feedback.
