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
Band Alternating Lateral Front Raise with trainwell
Band Alternating Lateral Front Raise
The Band Alternating Lateral Front Raise is a superb exercise for shoulder strength, upper back and posture enhancement. It involves raising arms alternately to the front and side, improving upper body endurance and stability.
Try it out
Mobility
Spine Rotation Stretch with trainwell
Spine Rotation Stretch
The Spine Rotation Stretch is a simple flexibility exercise that targets your lower back and aids in reducing stiffness in your spine. This exercise is great for improving mobility and flexibility in your back. It's particularly beneficial for those who sit a lot during the day or have lower back pain.
Try it out
Bodyweight
Reverse Plank Leg Raise with trainwell
Reverse Plank Leg Raise
The Reverse Plank Leg Raise enhances core, hip, and lower back strength, and stability. It alternates leg raises in a reverse plank position, boosting balance, functional fitness, and supporting rehabilitation.
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