Barbell Ab Rollout - On Knees
Muscles worked
Instructions
- 1Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
- 2Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
- 3Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
- 4After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Barbell Ab Rollout - On Knees
The kneeling barbell ab rollout is a demanding compound exercise that strengthens the midsection by resisting spinal extension as the load moves away from the body. Kneeling with a lightly loaded barbell (5-10 lbs per side is plenty to start) in front of you, you roll the bar forward, progressively stretching the body into a near-straight position, then pull yourself back to the starting position while keeping the abs braced. It's a formidable dynamic core exercise: the further you roll out, the longer the lever arm and the greater the tension on the abs and lower back. Rated as an expert-level exercise, it requires an already solid core and should be introduced gradually, limiting the range of motion at first.
check_circleBenefits
- check_circleIntensely strengthens the entire core by resisting spinal extension
- check_circleBuilds dynamic bracing, more demanding than classic static core work
- check_circleAlso engages the shoulders and lower back as stabilizers
- check_circleProgressive: range of motion can be increased gradually with skill level
lightbulbExecution tips
- lightbulbLoad the bar very lightly at first, or not at all
- lightbulbLimit the range of motion until you fully control the return
- lightbulbKeep the abs braced and exhale as you pull back to the starting position
- lightbulbNever roll out further than your abdominal control allows
warningCommon mistakes
- warningLetting the lower back arch during the extension phase
- warningRolling out too far too soon without progression
- warningUsing the arms to pull back instead of contracting the abs
- warningReturning to the exercise after a long break without scaling back the range
helpFrequently asked questions
Do I need an advanced level to start this movement?expand_more
Yes, it's rated as expert level: it's best to already be comfortable with planks and other core bracing exercises before attempting it.
What if I feel my lower back more than my abs?expand_more
Reduce the range of motion and make sure you're properly bracing your abs before each rep; the lower back shouldn't arch.
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