Ab Wheel Pass Crunch — how to, muscles worked, alternatives

How to do the Ab Wheel Pass Crunch

Lie on your back, the wheel held above your chest.
Lift your feet, keeping knees bent, shins parallel to the floor.
Lift your torso and rest the wheel on your shins, then lower.
Lift again, take the wheel back and lower slowly with it.

Full technique — 7 steps

Lie on your back holding the ab wheel by both handles with arms straight above your chest.
Raise your legs with knees bent to about 90 degrees and feet off the floor.
Press your lower back into the floor and keep your ribs pulled down.
Exhale and lift your torso off the floor, reaching the wheel forward to your shins.
Rest the wheel on your shins, then lower your torso with your arms straight above your chest.
Keep your legs still so the wheel stays on your shins.
On the next rep, lift your torso again, take the wheel back and lower with it under control.

Common mistakes

Swinging arms for momentum
Dropping heels between reps
Dropping into the next rep
Jutting chin forward

Form cues

Lift with abs first
Arms stay long
Keep shins quiet
Curl, don't yank up

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

Easier Ab Wheel Straight Arm Crunch 15% of bodyweight
Easier Reverse Crunch 25% of bodyweight
This exercise Ab Wheel Pass Crunch 30% of bodyweight
Harder Ab Wheel Half Rollout 40% of bodyweight
Harder Ab Wheel Knee Tuck 60% of bodyweight

Too hard for now? Start with the Reverse Crunch.

Quick answers

What muscles does the Ab Wheel Pass Crunch work?

Primary: Abs 9/10. Also works: Obliques 4/10.

When should I do the Ab Wheel Pass Crunch in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

How many sets and reps of the Ab Wheel Pass Crunch?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Ab Wheel Pass Crunch?

Medicine ball: Medicine Ball Straight Arm Crunch, Medicine Ball Toe Touch Crunch. Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.