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Skill progressions

Ab wheel progression workout: from planks to full rollouts

This is a skill ladder for the ab wheel, not a full ab session. Find the hardest step you can do with your lower back flat from start to finish, do 2 or 3 sets of it, and move up when every set reaches the top of its range. Roll towards a wall until full reach is easy: the wall stops the wheel before your back sags. It differs from our other core sessions: the hanging leg raise progression ladders a different move, from reverse crunches to toes to the bar; the gym ab workout trains the whole trunk and uses rollouts as one of its four main moves; the advanced core workout puts full rollouts among six hard moves; and the beginner core workout and McGill big 3 suit a back that dislikes bending. Do it 2 or 3 times a week, on days apart. No trial has tested a rollout programme: the steps follow our move pages and ACE's roll-out, and the doses come from our gym ab workout, plank guide and move pages.

20 minBeginner8 movesAn anchor point · An ab wheel · A barbell · A bench or boxAbs · Back · Shoulders
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Dead bug1 set of 6 each side
    Beginner · Abs, Hip flexors · 3D demoLower your back gently to the floor and breathe out as you reachEasier: Dead bug heel tapsHarder: Forearm plank
  2. Forearm plank1 hold of 20 to 30 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoRibs down; end the hold when your hips start to sagEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up

The ladder (pick your step)

Rest 60 to 90 s; 90 s after rollouts

  1. Forearm plank3 holds of 20 to 45 s
    Intermediate · Abs, Shoulders, Glutes · 3D demoStep 1, as our plank guide. Move up when 45 s is steady with no sag. No suspension straps? Go from here to step 3 with the wall closeEasier: Stomach vacuum (drawing-in)Harder: Plank walk-up
  2. Suspension trainer fallout3 sets of 6 to 10
    Intermediate · Abs, Shoulders, Back · 3D demoStep 2, as our plank guide. Check the anchor holds your full weight first; step your feet back to make it harderEasier: Straight-arm plank (high plank)Harder: Ab wheel rollout from the knees
  3. Ab wheel rollout from the knees3 sets of 6 to 10
    Advanced · Abs, Shoulders, Back · 3D demoStep 3, as our gym ab workout. Pad your knees and roll towards a wall, only as far as your back stays flat; move the wall back a little at a time until you reach full stretch. No wheel? A barbell with round plates rolls the same wayEasier: Suspension trainer falloutHarder: Standing ab wheel rollout
  4. Barbell rollout with the knees on a bench2 to 3 sets of 5 to 8 slow reps
    Advanced · Abs, Glutes, Hamstrings · 3D demoStep 4, the move page's dose. Knees on a flat bench; stop before your back sags or the bar pulls you off the benchEasier: Barbell rollout from the kneesHarder: Standing ab wheel rollout
  5. Standing ab wheel rollout2 to 3 sets of 3 to 5
    Expert · Abs, Back, Shoulders · 3D demoStep 5, our editorial starting point. Only after clean kneeling sets of 8 to 10; always towards a wall; never after drinking alcoholEasier: Ab wheel rollout from the knees

Balance it

  1. Side plank2 holds of 15 to 30 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoFrom your knees to start; stop if the supporting shoulder hurtsEasier: Knee side plankHarder: Side plank with leg lift

Cool-down (optional)

  1. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Move up a step when every set reaches the top of its range with your lower back flat throughout. Start the new step with 1 set and finish the session on your old step (our editorial starting point).
  • In your first two weeks, stop every set with 3 or 4 reps to spare. After that, stop 2 or 3 reps short, and end the set when your back starts to sag.
  • If your lower back aches in the rollout, shorten the reach. Pain that spreads down a leg means stop, and see our back pain guide.
  • Already doing our gym ab workout? Use your step in place of its rollout, at the same 3 sets.
  • Standing rollouts: two men who fell onto their faces during standing rollouts after drinking injured the spinal cord in the neck. Build up from the knees first, roll towards a wall, stop well short of your limit, and never try them after alcohol.
  • Sore shoulders: shorten the reach or stay on the plank and fallout steps, and keep pain to 5 out of 10 or less, settling by your next session.
  • In pregnancy, in the first weeks after a birth, after tummy surgery, with a stoma or with a hernia, use the beginner core workout and our guides instead. If the middle of your tummy domes (bulges into a ridge), choose an easier move.
  • With osteoporosis or a past spinal fracture, stay on the kneeling steps with a flat back and leave out the standing rollout, where a fall is the risk.
  • Breathe out as you roll back rather than holding your breath; with uncontrolled high blood pressure, glaucoma or diabetic eye disease, get advice first.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More skill progressions

Push-up progression workout

Work up to full push-ups: wall, incline and knee push-ups, then the floor push-up and harder variations.

15 minBeginner8 movesA wall, A bench or box

Pull-up progression workout

Work up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.

25 minBeginner7 movesPull-up bar, A step

Handstand progression

Build toward a handstand: wrist prep, dolphin pose, pike push-ups, crow, the wall handstand and freestanding holds.

25 minAdvanced8 movesA wall

Questions people ask

How long does the ab wheel progression workout: from planks to full rollouts take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: An anchor point, An ab wheel, A barbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.