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Ab Roller

The Ab Roller primarily targets your Abdominals, with support from Shoulders. It is best suited to intermediate lifters.

Intermediate level · Equipment: Other · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Shoulders

How to perform Ab Roller

  1. Step 1. Hold the Ab Roller with both hands and kneel on the floor.
  2. Step 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. Step 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. Step 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.

Sample sets & reps for Ab Roller

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight
  • Alternate Heel Touchers — bodyweight

See all Abdominals exercises →

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