Ab Wheel (kneeling)

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How to do it

Ab wheel rollout from knees. Accessible ab wheel variant. Anti-extension core.

Muscles worked

Mainly abdominales. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Pulling on the neck with your hands and flexing at the hips instead of curling the spine with the abs.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Landmine rotation
• Cable crunch
• Pallof press
• Cable crunch

Add it to your routine

FitnessAI can generate a personalized routine that includes Ab Wheel (kneeling) based on your level, goal and available days.

Frequently asked questions

What muscles does Ab Wheel (kneeling) work?

Ab Wheel (kneeling) mainly works the abdominales muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Ab Wheel (kneeling) should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for abdominales to your level (about 10–20 sets per muscle per week).

Is Ab Wheel (kneeling) good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow abdominales.

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