Ab Wheel Exercises - The Complete Progression Workout Guide


The ab wheel is an impressive mobile piece of training equipment to build rock-hard abs. It is also a progression tool for all stages of your strength journey to reach the next level of bodyweight movement that you want. You will learn the best ab roller exercises to get your training goals.

Bruce Lee abs

Bruce Lee is known for his innovative ab exercises to craft his beast of a body. He used the rollout movement you can create with the ab wheel.

The piece of equipment is no gimmick. It gives you the shredded abs with strength for advanced bodyweight positions like the front lever.

Ultimate Ab Wheel Exercises

The ab wheel progression exercises give you a clear step-by-step plan to reach the next level of strength. Aim for 3 sets of each exercise. For non-isometric exercises, get 3-8 reps for each set before trying the next progression.

Here are the exercises you need for the full ab wheel rollout - and even a more advanced move done by only a few people in the world.

1. 30 second plank

Plank exercise

Be careful to not let your hips fall lower than the demonstration.

2. 60 second plank

Hold the plank position for 60 seconds.

3. 1 arm 1 leg plank

You can also do it on one elbow. Aim for 60 seconds before moving to the next progression.

4. Ab wheel rollout on knees

The critical point to remember with all rollout exercises is to maintain the hollow body position, where your stomach is tucked in with a slightly curved lower back, as demonstrated in the video.

5. Standing ab wheel rollout on ramp using toes

Start from the lower-side of the ramp then roll upwards. The ramp decreases the length of your body at full extension making it easier than the flat surface. Get the right ramp angle to do 3-8 reps.

6. Standing ab wheel eccentrics

Rollout like the following progression exercise but not back up.

7. Standing full abdominal rollout

8. Ab wheel rollout with a weight vest

Do the standing ab wheel rollout using a weight vest for extra weight that is stable on your body. If you're having any trouble with getting to the next progression, adding a weight vest to the exercise you can currently do is a great way to build the required strength. Get your adjustable weight vest from our store.

9. One arm standing abdominal rollout

The dual wheels on our ab wheel can be separated so once you're a freak of nature, you too can do the one arm standing rollout.

Get the ab wheel from our shop today.

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