TETSUAlternate Heel Touchers vs Wheel Rollout
The Alternate Heel Touchers and the Wheel Rollout both train the abs as their primary muscle. The Alternate Heel Touchers are bodyweight-only while the Wheel Rollout uses an ab wheel. Here is how they compare and when to pick each.
Side-by-side comparison
| Alternate Heel Touchers | Wheel Rollout | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques | lower back |
| Equipment | bodyweight | ab wheel |
| Steps in our guide | 5 | 6 |
How each one starts
Alternate Heel Touchers — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight out to the sides, parallel to the ground.
Wheel Rollout — first steps
- Kneel on the floor and place the wheel roller in front of you.
- Place your hands on the handles of the wheel roller and extend your arms straight out in front of you.
Full step-by-step guides are linked below.
Which should you choose?
The Alternate Heel Touchers need no equipment and scale through leverage, tempo and reps. The Wheel Rollout loads the core through a long, controlled range. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Are the Alternate Heel Touchers better than the Wheel Rollout?
Neither is universally better — both train the abs as the primary mover. The Alternate Heel Touchers need no equipment and scale through leverage, tempo and reps, while the Wheel Rollout loads the core through a long, controlled range. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Alternate Heel Touchers and the Wheel Rollout in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Alternate Heel Touchers and the Wheel Rollout work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques for the Alternate Heel Touchers versus lower back for the Wheel Rollout.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.