Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationOther
Wheel Rollerout
Abs · Core
3
sets
10–12
reps
1m
Rest time
~5
Calories / set
Instructions
- 1
Kneel on the floor and place the wheel roller in front of you.
- 2
Place your hands on the handles of the wheel roller and extend your arms straight out in front of you.
- 3
Engage your core muscles and slowly roll the wheel forward, keeping your back straight and your abs tight.
- 4
Continue rolling forward until your body is fully extended and your arms are overhead.
- 5
Pause for a moment, then slowly roll the wheel back towards your knees, maintaining control and keeping your abs engaged.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
lower back
Secondary
lower back
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
Related exercises
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6
Bodyweight
Arms Overhead Full Sit Up (Male)
Abs · Core
Intermediate10
Bodyweight
Assisted Hanging Knee Raise
Abs · Core
Beginner6
Alternatives
Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Bodyweight
45° Side Bend
Abs · Core
Intermediate6
Bodyweight
Air Bike
Abs · Core
Intermediate6
Bodyweight
Alternate Heel Touchers
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Bent Knee Legs
Abs · Core
Intermediate6
Bodyweight
Arm Slingers Hanging Straight Legs
Abs · Core
Intermediate6