The Ab Roller

The Ab Roller




The ab roller is a simple device with big benefits. It has two handles connected to a wheel and is an advanced training tool. When using the ab roller, the core works to prevent the back from arching, while flexing the spine to both stretch and contract your abs through a full range of motion. This movement provides a huge challenge to your rectus abdominus, the six-pack muscle, as well as deep spinal stabilizers, such as the transverse abdominus. This makes the ab wheel roller a great tool for a stronger, more muscular core.

In this video Ryan will demonstrate the technique for the Ab Roller.

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 fully extended. 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 back and maintain neutral spine.

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, thereby reducing the full range of motion.

Advanced Technique

To make this exercise even harder,  try performing it off your toes.

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