For your abs
For your abs, ab wheel rollout rates well ahead on our research criteria: more stretch, easier to progress.
Both are good choices that train the abs the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Ab Wheel Rollout. Hard work for the abs in a stretched position, but difficult to progress and tough on the lower back if form slips.
For your abs, ab wheel rollout rates well ahead on our research criteria: more stretch, easier to progress. Both are good choices that train the abs the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Ab wheel rollout is easier: it takes some practice, while dragon flag needs coaching.
Ab wheel rollout needs no equipment, so you can do it anywhere. Dragon flag needs a bench, so a home gym covers it.
Ab wheel rollout: it rates Good for joint and recovery cost in our research rubric, against Fair for dragon flag.