Bodyweight

Roll Out

Boost your core strength and stability with the Roll Out exercise. Extend forward using a ball or wheel, then pull back to target torso and back muscles. Ideal for building a solid core and enhancing balance.
View all exercises
Roll Out instructions
Step-by-step instructions
1
Start in a kneeling position on a comfortable surface, holding an ab wheel with both hands.
2
Gently exhale, then bend at the waist and roll the wheel forward while keeping your back straight.
3
Roll out as far as you can while maintaining control and without touching your body to the floor.
4
Pause at the furthest point, then tighten your stomach muscles and start to roll back to the starting position.
5
Do not let your back sag or arch at any point during the exercise, maintain a neutral spine.
Start in a kneeling position on a comfortable surface, holding an ab wheel with both hands.
Gently exhale, then bend at the waist and roll the wheel forward while keeping your back straight.
Roll out as far as you can while maintaining control and without touching your body to the floor.
Pause at the furthest point, then tighten your stomach muscles and start to roll back to the starting position.
Do not let your back sag or arch at any point during the exercise, maintain a neutral spine.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Spiderman Push Up
The Spiderman Push Up boosts strength and core stability. You move one knee towards the elbow on the same side during a push up, challenging your arms, chest, and abs while improving flexibility and balance.
Try it out
Strength
Band Assisted Dip
The Band Assisted Dip strengthens the chest, shoulders, and triceps. This versatile bodyweight exercise enhances upper body strength, stability, and control. Ideal for beginners, the added band provides support and assistance.
Try it out
Strength
Half Kneeling Band Overhead Press
The Half Kneeling Band Overhead Press boosts shoulder and upper back strength, and engages the core for stability. Ideal for improving strength, stamina, and correcting muscle imbalances.
Try it out
Start your fitness journey today
Enjoying exercises like Roll Out, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer