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
B
For climbing
#17 of 24
See the full list →
Research
55
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
TransferGood
Injury protectionFair
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SPull-UpBodyweight
  • AWeighted Pull-UpBodyweight
  • ADead HangBodyweight
  • SHangboard HangOther

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