Best way to use the Ab Roller – all the Do’s and Don’ts

Best way to use the Ab Roller – all the Do’s and Don’ts




The ab roller is a simple device with big benefits, often overlooked in an exercise program. It has two handles connected to a wheel and is an advanced training tool so don’t let its simplicity fool you. When used correctly it helps builds strong triceps, lats and core.

Here we will demonstrate the proper technique performing an exercise with the Ab Roller Wheel.

Muscles Trained 


  • External Core Muscles
  • Internal Core Muscles


  • Hip Flexors
  • Deltoids
  • Latissimus Dorsi
  • Triceps Brachii


Today we will show you the Ab Roller, this is an advanced core exercise which mainly focuses on the Rectus Abdominus. For the set up position we are going to get Ryan to start on his knees with the roller placed beneath his shoulders and his arms straight. Then he is going to roll all the way out, ensuring a full range of motion with the hips almost to the ground and arms right out. Then he is going to pull back in and do two more of them for us.

You want to squeeze the glutes on the way down and the way back and make sure the ab roller rolls all the way back to the starting position.

common error

One common error which is seen with this exercise is the hips staying up in the air and not going all the way to the ground, so not getting a full range of motion.

advanced technique

To make this exercise even harder, you can try going off your toes.

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