Barbell Ab Rollout - On Knees

The barbell roll-out is an abdominal exercise that utilizes a barbell in the place of an ab roller. It is best performed with a barbell that has rotating collars, and is considered more difficult than other ab roller variations. Many lifters may not be able to perform a single rep at first, but once they can perform these for reps, they'll be rewarded with a seriously strong core.


  1. Works core strength and stability
  2. Engages all muscle groups of the core
  3. Encourages coordination, mobility, and lumbar positioning
  4. Unlike with an ab roller, grip width can be altered based on shoulder comfort

Barbell Ab Rollout - On Knees Images


Barbell Ab Rollout - On Knees Instructions

Barbell Ab Rollout - On Knees muscle diagram
  1. Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
  2. Now 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.
  3. Slowly 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.
  4. After 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.

Caution: This exercise is for advanced level athletes only. It is also not advised for people with lower back problems or hernias.

Variations: If you are really advanced you can perform the exercise without the knees bent.