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The Best Ab Roller Wheels to Spice Up Your Core Training
Written By Omair Khaliq Sultan
In my opinion, being able to rep out standing ab wheel rollouts represents phenomenal core strength and is one of the most impressive things you can do in the gym. If you’ve been training for a while and have either gotten bored of or maxed out the usual core training staples (crunches, sit-ups, etc.), training with an ab roller wheel presents a unique way to spice up your training and challenge yourself.
There are a few factors to consider when picking an ab roller wheel, such as durability, grip, stability, and grip. In this article, we’ll look at a few solid options that’ll provide you with the means to really start challenging your core. My top pick is the Perfect Fitness Ab Roller Wheel, though as you’ll see, all the options on the list are pretty great.
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Perfect Fitness Ab Roller Wheel
Best Overall
The Perfect Fitness ab roller wheel has a built-in carbon steel spring to provide resistance or assistance as needed, so you can steadily build up your core strength and master each ab rollout progression before moving on to the next one. The ultra-wide wheel width offers additional stability and maneuverability, while the sturdy ergonomic handles provide a solid base of support without hurting your hands. When you’re done with it, you can conveniently remove the handles for storage.
This ab roller wheel takes the top spot on the list because of its unique ability to adjust the resistance, the wide wheel width, and general improvements over the standard ab wheel design we’re all familiar with.
Key Features
| User Weight Capacity | 136 kg/300 lbs. |
| Knee Pad Included | Yes |
| Weight | 4.6 lbs. |
| Can Be Disassembled | Yes |
| Material | Plastic, Steel |
H&S Ab Roller Wheel
Budget-Friendly
If you need a reliable but inexpensive ab roller wheel to throw into your gym bag, this is it. It’s made of sturdy foam with a metal centerpiece, providing decent weight tolerance while weighing next to nothing, making it really trivial to carry around. The dual glide wheels help you stay balanced, and the included extra thick knee pad provides solid support so you can be laser-focused on getting your reps in instead of getting distracted by your knees hurting.
Key Features
| User Weight Capacity | 154 kg/340 lbs |
| Knee Pad Included | Yes |
| Weight | 0.75 lb. |
| Can Be Disassembled | Yes |
| Material | Foam, Steel |
Vinsguir Ab Roller Wheel
Highest Weight Capacity
The Vinsguir ab roller wheel has a wide, textured wheelbase that offers better stability and support than its narrower, single-wheel counterparts. Its handlebar shaft is made of stainless steel to offer best-in-class weight tolerance, and the EVA rubber handles provide a comfortable and non-slip grip. It is also lightweight and easy to disassemble, making it another great candidate for stowing away in your gym bag.
Key Features
| User Weight Capacity | 200 kg/440 lbs. |
| Knee Pad Included | Yes |
| Weight | 1.41 lbs. |
| Can Be Disassembled | Yes |
| Material | Plastic, Stainless Steel, EVA Rubber |
DMoose Fitness Ab Roller Wheel
Best for Beginners
This ab roller wheel differs from the other options on the list because it has additional pads attached to support your elbows. This automatically makes doing rollouts a bit easier due to the mechanical advantage of having the roller closer to your body at the end range, which is great for beginners who might struggle to get more than a few reps on the easiest ab rollout variations. The elbow pads are also useful for people dealing with elbow, wrist, or shoulder injuries who don’t want to compromise on their core training.
Key Features
| User Weight Capacity | 150 kg/330 lbs. |
| Knee Pad Included | Yes |
| Weight | 5 lbs. |
| Can Be Disassembled | No |
| Material | Stainless Steel, Rubber |
Ab Roller Wheels
With our top ab roller wheel picks out of the way, let’s review everything you need to consider to ensure you get a tool that suits your physique, strength levels, and goals.
Understanding the Ab Roller Wheel
The ab roller wheel is a cylindrical wheel mounted on two handles. As you roll the wheel forward and backward, your core muscles engage to stabilize your body. With regular use, you’ll have a much stronger and defined midsection. While you’ve probably heard that abs are made in the kitchen (achieving low body fat via dieting), I prefer to think of it as abs are built in the gym and revealed in the kitchen.
Key Factors to Consider
Wheel size
Smaller wheels offer a greater challenge and require more core engagement. Larger wheels provide more stability and are generally easier to control.
Grip
A secure and comfortable grip is essential for an effective ab roller workout. Look for handles that fit your hands well, are made from non-slip materials like rubber, and provide ample cushioning to prevent hand fatigue and blisters.
Construction
Durability and smooth operation are crucial for a long-lasting ab roller. The wheel and handles should be constructed from sturdy materials to withstand regular use, while the wheel itself should roll smoothly on various surfaces without any resistance.
Maximum weight rating
Try to find an ab roller wheel with the highest possible maximum weight rating, as that’s a direct indicator of its build quality. Even if you don’t come close to weighing 300 pounds, a weight capacity above that will still make you way safer between reps.
Knee pads
While knee pads are optional, they are nice to have as they provide cushioning that can reduce knee discomfort. This, in turn, can help you stay focused on your technique and apply more effort per set.
How to Use an Ab Roller Wheel
While the ab roller wheel primarily targets the core, it also engages other muscle groups, including the shoulders, back, and hips. It’s essential to maintain proper form to avoid injuries.
- Start on your knees with the ab roller in front of you.
- Grip the handles firmly and extend your arms forward, rolling the wheel out as far as possible while keeping your hips tucked and glutes squeezed to prevent your back from arching.
- Roll back to the starting position, keeping your core muscles and hips engaged to control the movement.
- As you become stronger, you can progress to more difficult variations.
Tips for Using an Ab Roller Wheel
- Start slowly: Begin with a few repetitions and a range of motion that you can comfortably manage for 8-10 reps, gradually increasing as your core strength improves.
- Maintain proper form: Avoid arching your back or letting your hips sag.
- Varied core training: While ab rollouts are fantastic, they shouldn’t be the only core exercise in your training plan. Incorporate exercises that require you to explore all three planes of movement, such as side bends, cable twists, leg raises, and so on.
- Listen to your body: If you experience pain, stop, rest, and reassess.
- Warm-up: Always warm up before any exercise.
Ab Roller Wheel FAQs
How frequently should I use an ab roller wheel?
If you've never used one before, start slow with 2-3 sets of 8-15 reps once a week. After you've adapted to the exercise and haven't experienced any discomfort, you can increase the frequency to twice a week with 2-4 sets per session.
Are ab roller wheels safe to use?
If done correctly, absolutely. With proper technique, positioning, and bracing mechanics, using an ab wheel is perfectly safe. Avoid common mistakes such as arching the back, relying too much on momentum, or going to failure while still getting the hang of the exercise. If you experience any pain, stop using the ab roller and consult a healthcare professional and/or qualified personal trainer.
Is it normal for ab wheel rollouts to fatigue my upper body?
Yes, it's completely normal to experience upper body fatigue while using an ab roller wheel. The exercise engages multiple muscle groups, including your shoulders, arms, and back, in addition to your core. As you progress, your upper body strength will improve, and you'll gradually feel less fatigue in those areas.
Do ab rollouts work upper or lower abs?
Ab rollouts primarily work your entire core. While you might feel it more in certain areas, both upper and lower abs are engaged throughout the movement. Focusing on different parts of the exercise can slightly emphasize either section, but the core as a whole gets a workout.
What progression should beginners follow for ab wheel rollouts?
Here's a step-by-step progression:
- Planking: Hold a plank for as long as possible, focusing on keeping your body in a straight line from head to heels. Aim for multiple sets of 60-90 second holds.
- Wall Ab Rollouts: Lean against a wall with the ab wheel a few inches away. Extend your arms and roll the wheel out slightly, engaging your core. This controlled movement helps build foundational strength for rollouts on the floor.
- Half-ROM Kneeling Rollouts: Start on your knees with the ab roller in front of you. Roll out a short distance, focusing on maintaining a flat back. Return to the starting position. Gradually increase the distance as you get stronger.
- Full-ROM Kneeling Rollouts: Once comfortable with half rollouts, progress to full rollouts on your knees. Remember to engage your core and keep your back flat throughout the movement.
- Full-ROM Weighted Kneeling Rollouts: The difference in strength required for kneeling vs. standing rollouts is quite vast, so a good way to keep working towards standing rollouts is to do your kneeling rollouts with added weight from a weight vest or backpack filled with weight.
- Band-Assisted Standing Rollouts: Attach a resistance band to something behind you and the ab wheel. Roll out to a manageable ROM before coming back up with the help of the band. Keep increasing the ROM as you get stronger until you're doing full-range rollouts.
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