Ab Roller
How to do the Ab Roller with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Shoulders
Other
How to do the Ab Roller
- 1
Hold the Ab Roller with both hands and kneel on the floor.
- 2
Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- 3
Slowly roll the ab roller straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- 4
After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
Log it, see it on your body.
Every Ab Roller set you log feeds Ascend's anatomy heatmap, so your abs volume is visible at a glance, and counts toward your bodyweight-strength tier.
More abs exercises
Ab Roller: common questions
What muscles does the Ab Roller work?
The Ab Roller primarily works the Abs. It also recruits the Shoulders as supporting muscles.
Is the Ab Roller suitable for beginners?
The Ab Roller is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
Is the Ab Roller a compound or isolation exercise?
The Ab Roller is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Ab Roller with correct form?
Hold the Ab Roller with both hands and kneel on the floor. Follow the full step-by-step above for the complete movement.
Log your Ab Roller sets, free.
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