CoPilot is now trainwell!
Learn more.
Get my plan
Home
What is trainwell?
About
FAQ
Contact
Trainers
Exercise Library
Reviews
Get my plan
Bodyweight
Roll Out
Boost your core strength and stability with the Roll Out exercise. Extend forward using a ball or wheel, then pull back to target torso and back muscles. Ideal for building a solid core and enhancing balance.
View all exercises
Roll Out instructions
Step-by-step instructions
1
Start in a kneeling position on a comfortable surface, holding an ab wheel with both hands.
2
Gently exhale, then bend at the waist and roll the wheel forward while keeping your back straight.
3
Roll out as far as you can while maintaining control and without touching your body to the floor.
4
Pause at the furthest point, then tighten your stomach muscles and start to roll back to the starting position.
5
Do not let your back sag or arch at any point during the exercise, maintain a neutral spine.
Start in a kneeling position on a comfortable surface, holding an ab wheel with both hands.
Gently exhale, then bend at the waist and roll the wheel forward while keeping your back straight.
Roll out as far as you can while maintaining control and without touching your body to the floor.
Pause at the furthest point, then tighten your stomach muscles and start to roll back to the starting position.
Do not let your back sag or arch at any point during the exercise, maintain a neutral spine.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Yoga Ball Upper Body Windshield Wiper
Try the Yoga Ball Upper Body Windshield Wiper! An excellent exercise to boost core, back, and shoulder strength while enhancing stability, flexibility, and endurance. Preps you for advanced yoga and pilates poses.
Try it out
Strength
Seated Cable Lumberjack
The Seated Cable Lumberjack exercise mimics a lumberjack's motion using a cable machine, targeting your core, shoulders, and back. Regular performance can enhance strength, stability, and posture.
Try it out
Bodyweight
Heel Touch
Heel Touch is a core-strengthening and flexibility-enhancing exercise. It primarily targets your abs with a crunching motion, reaching towards your heels to boost core stability and endurance.
Try it out
Start your fitness journey today
Enjoying exercises like Roll Out, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer