TETSUArm Slingers Hanging Bent Knee Legs vs Wheel Rollout
The Arm Slingers Hanging Bent Knee Legs and the Wheel Rollout both train the abs as their primary muscle. The Arm Slingers Hanging Bent Knee Legs is bodyweight-based (a bar, rings or a station) while the Wheel Rollout uses an ab wheel. Here is how they compare and when to pick each.
Side-by-side comparison
| Arm Slingers Hanging Bent Knee Legs | Wheel Rollout | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | shoulders and back | lower back |
| Equipment | bodyweight | ab wheel |
| Steps in our guide | 4 | 6 |
How each one starts
Arm Slingers Hanging Bent Knee Legs — first steps
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
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 Arm Slingers Hanging Bent Knee Legs needs only a sturdy bar, rings or a station and scales 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
Is the Arm Slingers Hanging Bent Knee Legs better than the Wheel Rollout?
Neither is universally better — both train the abs as the primary mover. The Arm Slingers Hanging Bent Knee Legs needs only a sturdy bar, rings or a station and scales 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 Arm Slingers Hanging Bent Knee Legs 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 Arm Slingers Hanging Bent Knee Legs and the Wheel Rollout work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — shoulders and back for the Arm Slingers Hanging Bent Knee Legs 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.