The 8 Best Ab Rollout Alternatives

Have you been doing endless crunches without seeing the abdominal definition you hoped for? Visible abs largely come down to body fat and genetics, but some exercises can help. Regularly training your abdominals increases their size and fullness, helping them to pop out more visibly. 

Ab wheel rollouts are a challenging and effective core exercise that creates a great stretch and stimulates contraction. But not everyone has an ab wheel at their home or gym, and some may lack the technical skill or core strength for this exercise. Here is our list of the best ab rollout alternatives to strengthen your core and keep building that six pack. 

The 8 Best Ab Rollout Alternatives

1. Plank Walk Outs
2. Barbell Roll Outs
3. TRX Pikes
4. Stability Ball Roll Outs
5. Cable Crunches
6. Hanging Leg Raises
7. Towel/Slider Roll Outs
8. TRX Roll Outs

1. Plank Walk Outs

When to Perform Plank Walk Outs

Planks are a great exercise for targeting every muscle in your core. Plank walkouts are a great alternative to ab rollouts because they target your abdominals in the same way. Beginning in a plank and walking your hands forward forces the core to work harder to maintain a neutral spine. Ab roll-out or walk-out variations train your anterior core with anti-extension. Anti-extension exercises involve resisting overextension of the lumbar spine against gravity, or weights.

Anti-extension exercises like ab roll-outs are great for improving your posture and mid-to-muscle connection. This exercise is a great choice for people without equipment or who want to strengthen their core before attempting ab rollouts.

Related:

• Plank Muscles Worked

How to Perform Plank Walk Outs

1. Assume a plank position. Stack your shoulders directly above your wrists and keep your core engaged to maintain a straight line with your body.
2. Gaze straight down between your hands. Breathe in to brace your entire body from head to heels.
3. Walk your hands out so your arms extend over your head. Go as far as you can without losing control of your core and posture.
4. Walk your hands back in until they are stacked under your shoulders.
5. Repeat for the desired number of sets and reps.

For a visual aid, check out this video from Dr. Taylor Levick demonstrating the correct form for plank walk-outs.

Plank Walk Out Exercise

Tips for Plank Walk Outs

If this exercise is too advanced, begin in a half plank position on your knees for more spinal support.

2. Barbell Roll Outs

When to Perform Barbell Roll Outs

Barbell rollouts are a close replica of the ab wheel rollout. They train your core’s anti-extension strength in the same way. The only difference is you use a loaded barbell instead of an ab wheel. This challenging exercise is a great alternative for experienced lifters with good core strength but who don’t have or don’t like using an ab wheel.

How to Perform Barbell Roll Outs

1. Kneel in front of a loaded barbell. Pad the knees if necessary.
2. Grip the barbell with an overhand grip and your hands just wider than shoulder-width apart. Stack your shoulders over your wrists.
3. Dig into the balls of your feet to stabilize your body.
4. Slowly roll the barbell away from you while keeping your arms straight.
5. Roll the barbell out as far as you can without losing control of your core.
6. Squeeze your abdominals to pull the barbell back to its starting position.
7. Repeat for the desired number of sets and reps.

For a visual aid, here’s a useful video from Functional Bodybuilding demonstrating the barbell rollout.

Barbell Ab Roll Outs

Tips for Barbell Roll Outs

Don’t let your back arch as you roll the barbell away from you. Tuck your pelvis and keep your abdominals braced throughout the exercise. You should feel a hollowing sensation in your core as you draw your navel towards your spine.

3. TRX Pikes

When to Perform TRX Pikes

TRX pikes are a challenging core exercise that can replace ab rollouts. TRX pikes challenge your anti-extension core strength and include a crunch motion as your hips pike into the air. TRX pikes improve your strength in a plank position, improve body awareness, and strengthen your core and hip flexors.

How to Perform TRX Pikes

1. Place your feet through the handles of a TRX suspension trainer. The tops of your feet should face the ground.
2. Assume a high plank position. Stack your shoulders directly above your wrists and keep your core engaged to maintain a straight line with your body.
3. Gaze straight down between your hands. Breathe in to brace your entire body from head to heels.
4. Squeeze your core to lift your hips into the air. Try to bring your feet close to your shoulders without losing control of your core. Your body will form an upside-down V shape.
5. Pause for 1-2 seconds, then slowly release your legs until they are parallel to the ground. You should be back in your starting position on a plank with your feet elevated.
6. Repeat for the desired number of sets and reps.

Check out this useful video from Chris and Eric Martinez for a visual guide to performing TRX pikes.

How to Do the TRX Pikes

Tips for TRX Pikes

If you don’t have access to a TRX or suspension trainer, you can also do this exercise by placing the balls of your feet on a stability ball, sliders, or a towel. Regardless of your choice of equipment, assume a plank position and squeeze your core to slide your feet towards your shoulders.

4. Stability Ball Rollouts

When to Perform Stability Ball Rollouts

Ab rollouts on a stability ball will be easier than using an ab wheel for most lifters. That said, stability ball rollouts are an amazing alternative to ab wheel rollouts because they engage the same muscles while balancing on an unstable surface. Stability balls are available in most gyms and can be purchased for a low cost if you work out at home.

How to Perform Stability Ball Roll Outs

1. Kneel in front of a stability ball. Pad the knees if necessary.
2. Rest your forearms on top of the stability ball. Your elbows should be aligned with your shoulders.
3. Dig into the balls of your feet to stabilize your body.
4. Slowly push the ball as far away from you as possible with your forearms.
5. Stop when your arms are extended, and you feel the tension in your abs and lats.
6. Squeeze your abdominals to pull the ball back to its starting position.
7. Repeat for the desired number of sets and reps.

For a visual aid, here’s a useful video from Ken Whittier.

Stability Ball Rollout

Stability Ball Roll Outs

For an advanced progression, perform stability ball roll outs from a plank position on your toes rather than your knees. This will force your muscles to work harder to maintain a neutral spine and get you ready to attempt ab wheel roll outs. 

5. Cable Crunches

When to Perform Cable Crunches

Cable crunches are one of the most effective weighted core exercises for building your rectus abdominis. They are also a great alternative to ab rollouts since they begin with your arms overhead before you crunch the weight downward. This movement pattern challenges your anti-extension core strength using resistance from the cable machine, building bigger, stronger abdominals.

How to Perform Cable Crunches

1. Kneel in front of a cable station with padding under your knees for comfort. 
2. Attach a rope handle to the cable, grip it with a neutral grip, and place the ends of the rope handles by your temples.
3. Brace your core by taking a deep breath. Maintain a slightly rounded back throughout the exercise to protect your spine and maintain tension on your abdominals.
4. Exhale to crunch your torso towards the ground without moving your hands. You should feel the tension of the cable pulling you up as you crunch.
5. Stop when your elbows graze your quads. Slowly return to your starting position.
6. Repeat for the desired number of sets and reps.

This video provides a helpful visual guide for performing the cable crunch.

Cable Crunch: Do It Right!

Tips for Cable Crunches

Keep your hips stationary throughout this exercise. Tuck your pelvis to maintain a neutral but slightly rounded spine. Never arch your back or move your hips while doing cable crunches. This will engage your hip flexors and use momentum to pull the cable down, reducing its effectiveness as an ab exercise.

6. Hanging Leg Raises

When to Perform Hanging Leg Raises

Hanging core exercises are challenging and highly effective for building your abs and strengthening your core. Hanging from a bar stretches your core muscles, forcing them through a longer range of motion to perform the leg raise. Hanging leg raises are a great alternative to ab rollouts that can be done anywhere you can find a sturdy overhead bar.

How to Perform Hanging Leg Raises

1. Jump or step up to grip a pullup bar with an overhand grip.
2. Assume a dead hang position so that your body is not rocking or swaying.
3. Brace your abdominals and retract your shoulder blades.
4. Squeeze your core to lift your legs until they form a 90-degree angle with your body. You can keep a soft bend in your knees or straighten them.
5. Pause and then slowly lower your legs to their hanging starting position.
6. Repeat for the desired number of sets and reps.

Check out this video for a visual guide on how to perform hanging leg raises.

Hanging Leg Raises

Tips for Hanging Leg Raises

Lower your legs between reps slowly and with control. Don’t let your legs swing behind your torso to generate momentum. Start each rep from a dead hang. If this is too difficult, perform knee raises by tucking your knees into your chest.

7. Towel/Slider Roll Outs

When to Perform Towel/Slider Roll Outs

Towel or slider rollouts are a perfect alternative to ab wheel rollouts. The movement pattern is identical and equally effective at challenging your anti-extension core strength. The further you roll the towel or slider, the more your core muscles stretch and contract to keep your spine stable. 

How to Perform Towel/Slider Roll Outs

1. Kneel in front of a pair of sliders or a towel that can slide easily across the floor. Pad the knees if necessary.
2. Place your hands on the slider or towel just wider than shoulder-width apart. Stack your shoulders over your wrists.
3. Dig into the balls of your feet to stabilize your body.
4. Slowly roll the towel or slider away from you while keeping your arms straight.
5. Roll out as far as you can without losing control of your core.
6. Squeeze your abdominals to pull yourself back to a kneeling position.
7. Repeat for the desired number of sets and reps.

For a visual aid, here’s a useful video from Beyond Strength DC demonstrating the slider ab rollout.

Slider Rollout

Tips for Towel/Slider Roll Outs

Don’t let your back arch as you roll the towel or slider away from you. Tuck your pelvis and keep your abdominals braced throughout the exercise. You should feel a hollowing sensation in your core as you draw your navel towards your spine.

8. TRX Roll Outs

When to Perform TRX Roll Outs

TRX rollouts are a great alternative to the ab wheel roll-out. Using a TRX or suspension trainer allows you to modify the ab rollout, depending on your fitness level. Holding onto the TRX handles as you extend your arms overhead engages every muscle in your core to stabilize your spine and keep your body aligned. TRX roll-outs can be done standing, which may be preferable for lifters who experience pain when kneeling.

How to Perform TRX Roll Outs

1. Kneel or stand in front of a TRX and grab the handles. Pad the knees if you are kneeling.
2. Brace your core and retract your scapula. Maintain scapula retraction throughout the exercise.
3. Slowly extend your arms, so the TRX handles move forward and overhead.
4. Roll out as far as you can without losing control of your core.
5. Squeeze your abdominals to pull the TRX handles back towards you.
6. Stop when you are kneeling or standing up straight.
7. Repeat for the desired number of sets and reps.

For a visual guide to standing TRX rollouts, here’s a useful video from ECHO interactive training. For a demonstration of a kneeling TRX rollout, here’s Jay Ross.

TRX Kneeling Rollout

Tips for TRX Roll Outs

You can also do this exercise by placing your feet on a stability ball, sliders, or a towel and pulling your feet towards your head. Actively grip the floor with your fingers for stability and support as your center of gravity moves forward over your shoulders.

Reasons to Choose an Ab Roll Out Alternative

Ab rollouts are an amazing way to challenge your core muscles and strengthen your upper back. However, they may not be suitable for everyone. You may want an alternative exercise for ab roll outs if you:

• Don’t have access to an ab wheel.
• Don’t like the way ab roll outs feel.
• Can’t engage your core during an ab roll out.
• Lack the core strength to do ab rollouts safely.
• Experience knee pain when kneeling on the ground.
• Want to vary your exercise selection to keep your ab routine fresh.

Muscles Worked by Ab Roll Outs

Ab roll outs are a challenging exercise that works every muscle in your core. When you roll the wheel away from you, you are also using your lats and rhomboids to stabilize your posterior chain. Your rectus abdominis, obliques and transverse abdominis work to roll the wheel back towards you. Your spinal erectors, shoulders, and arms are engaged to support and stabilize the movement.

• Primary muscles used: Abdominals (Rectus Abdominis, Transverse Abdominis, External and Internal Obliques, Latissimus Dorsi, Rhomboids
• Secondary muscles used: Spinal Erectors, Scapula Stabilizers, Biceps Brachii, Triceps Brachii, Deltoids, Pectorals

Ab Roll Out Alternatives: FAQs

Are ab rollouts more effective than crunches?

Yes, ab rollouts target more muscle groups in your core and upper body than traditional crunches. Crunches isolate your rectus abdominis, while ab roll out variations engage your entire core, upper back, and arms. 

Will doing ab roll outs give me a six pack?

No. Abdominal exercises alone cannot guarantee visible ab muscles. Building your core muscles increases their size and strength, while supporting your spine and improving your posture. Visible abs usually come down to your body fat percentage and genetic factors that influence where you store your body fat. Some people can achieve visible abs at a higher body fat percentage than others simply because they don’t store much fat in their torso. Combining effective ab exercises with good nutrition is the best way to optimize your body fat and increase the visible definition of your core.

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

Other Alternative Exercises

If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.

About Emma Lennon

Emma is a Health Science graduate, qualified personal trainer, and writer. She has over ten years of experience in the health, community development, and communications sectors. She is passionate about making reputable information about health, fitness, and resistance training accessible to all.

Emma loves building her own functional strength and fitness outside of work with various training styles, from weightlifting to calisthenics, yoga, and dancing. She advocates for the powerful potential of exercise to improve physical, mental, and emotional health and well-being.