How to Do an Abs Roller Exercise

Now, ab workout routines are more versatile than ever, incorporating tools like medicine balls, dumbbells, and kettlebells. If you’re looking for a new way to level up your ab training, then knowing how to do abs roller exercises can turn your workouts around.

However, like any other exercise equipment, technique and form are key if you want to acquire results for an ab roller.

How to Do an Abs Roller Exercise

Before we dive into how to perform the different abs roller exercises, it’s important to know how to use this exercise equipment to stay safe and use proper form.

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Ab roller

How to Use an Ab Roller

  1. Start by going down on all fours.
  2. Next, proceed to grab the ab wheeler with both hands.
  3. Lift both your feet slightly off the ground to engage your core, as well as your glutes and arms.
  4. Slowly, push the ab roller away from you. The first part of this movement will end up straightening your back. Your arms will also be perpendicular to your body.
  5. Make sure you push the ab roller forward as much as possible, preferably until you touch the ground with your nose.
  6. Slowly, pull up the ab roller by moving your first and then pushing your bum back. This will take you back to the starting position.

Once you learn the proper technique and form of using an ab roller, you can then proceed to perform the ab roller exercises below.

If you’re still looking for the right one, we review the top options in our ab roller review article.

Ab Wheel Plank

For anyone new to the use of an ab roller, this is one of the best exercises to start with, as it works different muscles. The primary muscle group this exercise works includes your lower abs and upper abs. It also works your lower back and quads.

This exercise will also help you grasp how to use an ab roller, as you maintain your balance.

How to Do an Ab Wheel Plank

  1. Start on all fours with your roller in front of you.
  2. Grasp the handles of the ab roller with each hand holding one side of the wheel. Make sure both your palms face down.
  3. Slowly push your torso into a plank position. While in this position, your body has to be in a straight line from your head to heels.
  4. Hold that position for at least 30 seconds and ensure you engage your core as you do.

As a beginner start with at least three reps and add on, once you know how to properly perform this exercise.

Knee Roll-Out

The knee roll-out exercise works your lower abs, upper abs, right obliques, and left obliques. Like the ab wheel plank, try rolling out as possible; however, make sure you don’t arch your back as you do so.

Man using an ab roller

How to Do a Knee Roll-Out

  1. Start by kneeling on the floor.
  2. With each arm grasp the handle of the ab wheel and extend your arms.
  3. Slowly roll the ab wheel forward until your arms are extended in front of you and your belly is slightly above the floor. Make sure you engage your abs, as you roll the wheel forward.
  4. By rolling the wheel backward, return to your starting position.

For this exercise, you can perform at least five to ten reps.

Knee Tucks

If you are looking for an exercise that targets not only your core but also your lower abdominals, why not try the knee tucks. It also engages your shoulders and arms. Unlike the above ab wheel exercises, this exercise requires the use of your feet rather than your hands.

However, to perform this exercise, you need to have an ab wheel with a foot strap attachment.

How to Do Knee Tucks

  1. Start by securing your feet on the available foot attachments. Once your feet are secure, proceed to place your body in a plank-like position. Make sure your back is straight and hands are directly under your shoulders.
  2. Using your feet, start rolling the ab wheel by bringing both knees towards your chest. Ensure that you keep your upper body and back straight at all times.
  3. Slowly start extending your knees to return to the starting position.

For this exercise, you can perform at least eight to twelve reps.

Single Arm Roll

The single-arm roll is one of the ab roller exercises that not only targets your abs but also works on your lower back, glutes, and shoulders. It is also quite challenging to perform, as it requires the use of one arm to perform the exercise.

With this exercise, the rolling arm supports your entire body weight.

How to Do a Single-Arm Roll

  1. Start by kneeling or standing with your ab roller in front of you and on the ground.
  2. Slightly bend your waist and proceed to grasp the ab roller with one hand.
  3. With that one hand grasping the ab wheeler, slowly start to roll out. Make sure you engage your core during this movement. This will help prevent you from tipping over to one side.
  4. Slowly pull the ab roller back and return to your start position.

For this exercise, you can perform at least five to eight reps.

Bridge Hold

This ab roller exercise works not only your core but also your buttocks, hips, glutes, and lower back.

How to Do a Bridge Hold

  1. Start by lying on your back with your feet strapped in the foot attachment.
  2. Slightly spread your hands to the side with your palms facing down.
  3. Proceed to push your hips upwards, as you bring the roller towards your glutes. Ensure that the ab roller is close enough to your feet. This will ensure it doesn’t roll away.
  4. As you pull the ab roller towards you, make sure you squeeze your glutes and keep your abdominal muscles braced as well.
  5. Hold this position for at least 20 to 30 seconds before returning to the start position.

For this exercise, you can perform at least eight to twelve reps.


Despite looking like a simple workout machine, the ab roller is an effective workout machine that can help you achieve your workout goals. With the above exercises, using the ab roller now becomes a walk in the park.

Robert Lemus has been a natural competitor for 6 years, starting in Men’s Physique, then Bodybuilding, and then into Classic Physique. He is the Orange County Bodybuilding champion in 2016 for the Musclemania Organization. In 2018, he received his Pro Card with the Amateur Athletic Union (AAU) in Classic Physique.