Ab Wheel Rollout — Plank Alternative
The ab wheel rollout is a dynamic anti-extension exercise that takes the plank concept and makes it exponentially harder. Kneeling (or standing for the advanced version), you roll a wheel forward while fighting to keep your lower back from arching. It produces some of the highest core muscle activation of any exercise, making it the ultimate plank progression.
How to Perform
- Kneel on a pad with the ab wheel on the floor in front of you, gripping the handles with both hands.
- Brace your core hard — imagine someone is about to punch your stomach — and tuck your hips slightly.
- Roll the wheel forward slowly, extending your body while keeping your lower back from arching.
- Roll out as far as you can control, then pull the wheel back to the starting position by squeezing your abs.
How It Compares to Plank
Planks are an isometric hold where you resist extension in a fixed position. Ab wheel rollouts add a dynamic component — you must resist extension through a changing lever arm as you roll further out. This makes the exercise dramatically harder and builds functional core strength that transfers better to real-world movements. If you can hold a plank for 60+ seconds, ab wheel rollouts are the logical next step for continued core development.
Equipment & Muscles
- + Builds incredible core stability
- + Progressive difficulty
- + Engages entire anterior chain
- + Improves shoulder stability
- - Requires equipment
- - High difficulty barrier
- - Risk of lower back strain if performed incorrectly