Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Abs

Ab Wheel Rollout

OtherCompoundTakes some practice
Front
Back
Primary Secondary

Works

Abs

Also obliques, upper back & lats

You need

Nothing but the floor

How to do itPictures · 3 steps
1Start
2Roll out
Main musclesAlso working
  1. 1Start kneeling, ribs pulled down
  2. 2Roll out as far as you can without arching
  3. 3Pull back with the abs

Most common mistake

Lower back sagging at the far end.

Watch a demo

Good for

  • Ranked #3 for abs
  • Loads the muscle while it’s stretched

Compare with

vs Dragon Flagvs Hanging Leg Raisevs Decline Sit-Up
A
For abs
#3 of 23
See the full list →
Research
71
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 71
Target tensionStrong
Loaded stretchExcellent
ProgressionGood
Low costGood

Hard work for the abs in a stretched position, but difficult to progress and tough on the lower back if form slips.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable CrunchCable
  • SMachine CrunchMachine
  • AHanging Leg RaiseBodyweight

Takes

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280