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
Strength
Lat Pulldown with trainwell
Lat Pulldown
The Lat Pulldown is a potent exercise targeting your back, particularly your lats, while also involving arms and shoulders. It enhances upper body strength, flexibility, and helps build a broad, strong back.
Try it out
Bodyweight
Plank Reach with trainwell
Plank Reach
The Plank Reach is a total body exercise boosting core stability and shoulder strength. It involves holding a plank and extending one arm forward, enhancing balance, flexibility and body strength.
Try it out
Bodyweight
Alternating Arm Leg Reach with trainwell
Alternating Arm Leg Reach
The Alternating Arm Leg Reach enhances balance, stability, and coordination. This core-engaging exercise effectively tones and strengthens muscles through controlled stretching of opposite limbs.
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