Ab Wheel — Muscles Worked & RPE Load Guide
Ab Wheel targets Abdominals & Trunk Bracing as primary movers (1.0× set credit) alongside Lats, Lower Back (0.5× synergist credit). Leverage-dependent resistance arc across joint flexion.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Abdominals & Trunk Bracing | Primary (1.0× set) | 75% | 6–20 sets/wk (MRV 25) | 3–6x / week · Evidence |
| Lats (Latissimus Dorsi) | Secondary (0.5× set) | 15% | 10–22 sets/wk (MRV 25) | 2–4x / week · Evidence |
| Lower Back (Spinal Erectors) | Secondary (0.5× set) | 10% | 4–10 sets/wk (MRV 14) | 1–3x / week · Evidence |
Ab Wheel Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Ab Wheel using a worked 50.0 kg reference 1RM (Barbell) rounded to 2.5 kg bodyweight / free increments. Mechanics: Relative bodyweight kinematics & core bracing; resistance curve: Leverage-dependent resistance arc across joint flexion.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (90%) | 0 kg (85%) | 0 kg (85%) | 0 kg (85%) | 0 kg (80%) |
| 5 reps | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (80%) | 0 kg (75%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (70%) | 0 kg (70%) |
| 10 reps | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (65%) |
| 12 reps | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) | 0 kg (65%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Ab Wheel volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Electromyographic analysis of traditional and nontraditional abdominal exercises: implications for rehabilitation and training. | Escamilla (2006) · Physical therapy | PubMed 16649890 ↗ |
| The thoracolumbar fascia: anatomy, function and clinical considerations. | Willard (2012) · Journal of anatomy | PubMed 22630613 ↗ |
| Long-term oral feeding of lutein-fortified milk increases voluntary running distance in rats. | Matsumoto (2014) · PloS one | PubMed 24699440 ↗ |