Ab Wheel
Trains the abdominals. Equipment varies. 5 of our free programs use it, across 76 sessions.
Free to use. The app counts your sets, times your rest and remembers every rep.
In the programs
How our programs run the Ab Wheel
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
3×10the shape they run most (40 sessions)
1:15typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| 5/3/1 For Beginners | Workout A — 5s week, Workout B — 5s week +6 | 5×10–12 | Fixed weights |
| 5/3/1 Triumvirate | Squat — 5s week, OHP — 5s week +10 | 5×10–12 | Fixed weights |
| 5/3/1: Boring But Big | Squat — 5s week, OHP — 5s week +10 | 5×10–12 | Fixed weights |
| Juggernaut Method 2.0 | Squat — Accumulation — Tens Wave, Deadlift — Accumulation — Tens Wave +30 | 3×10 | Fixed weights |
| Wolverine | Day 2 — Legs (Volume), Day 5 — Deadlift/Core (Volume) +6 | 3×10 | Fixed weights |
See it in action
Watch the Ab Wheel progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Ab Wheel trains
Technique
How to do the Ab Wheel
- Kneel on the floor with an ab wheel positioned in front of you. Grip the handles with both hands, palms facing down, and position your shoulders directly above the wheel.
- Engage your core and slowly roll the wheel forward, extending your body toward the floor while keeping your arms straight and your back flat.
- Roll out as far as you can control without letting your hips sag or your lower back arch.
- Contract your abdominals to pull the wheel back toward your knees, returning to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your core braced throughout the movement to prevent your lower back from arching.
- Only roll out as far as you can control; shorten the range of motion if your hips begin to sag.
- Exhale as you roll back in and inhale as you roll out.
- Place a mat under your knees for comfort and keep the movement slow in both directions.
Substitutes
Swap Ab Wheel for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Ab Wheel for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.