For your abs
For your abs, ab wheel rollout rates higher on our research criteria: more stretch, easier to progress.
Hanging knee raise is easier on the joints.
Both are good choices, and they train the abs differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed. (Fonseca et al., 2014; Costa et al., 2021)
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 higher on our research criteria: more stretch, easier to progress. Hanging knee raise is easier on the joints. Both are good choices, and they train the abs differently. Using both across your week covers more of the muscle than either alone: in studies, varied exercises grew parts of a muscle that one exercise missed.
Hanging knee raise is easier: it’s easy to learn, while ab wheel rollout takes some practice.
Ab wheel rollout needs no equipment, so you can do it anywhere. Hanging knee raise needs a pull-up bar, so a home gym covers it.
Hanging knee raise: it rates Excellent for joint and recovery cost in our research rubric, against Good for ab wheel rollout.