Barbell Ab Rollout - On Knees

How to do the Barbell Ab Rollout - On Knees

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.

Muscles worked

Role	Muscles
Primary	abs
Secondary	lower back, shoulders
Equipment	barbell
Difficulty	expert
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Russian Twist Bodyweight Spider Crawl Bodyweight 3/4 Sit-Up Bodyweight Air Bike Bodyweight Bent-Knee Hip Raise Bodyweight Bottoms Up Bodyweight

Easier than the Barbell Ab Rollout - On Knees

Same movement pattern, lower entry difficulty — work up from here.

Landmine 180's beginner · Barbell One-Arm Medicine Ball Slam beginner · Medicine Ball Otis-Up beginner · Other Equipment

Superset the Barbell Ab Rollout - On Knees with

Opposing lower back work — alternate sets without extra rest.

Barbell Deadlift lower back Stiff Leg Barbell Good Morning lower back Hyperextensions With No Hyperextension Bench lower back Weighted Ball Hyperextension lower back

Common questions

What muscles does the Barbell Ab Rollout - On Knees work?

The Barbell Ab Rollout - On Knees primarily works the abs, with the lower back and shoulders as secondary movers. Barbell Ab Rollout, Bent Press, and Landmine 180's train the same muscle, across 9 equipment types.

What equipment do you need for the Barbell Ab Rollout - On Knees?

A Barbell. Without a barbell, Russian Twist, Spider Crawl, and 3/4 Sit-Up train the same muscle, and 45 of the catalogue's options for this muscle need no equipment.

Is the Barbell Ab Rollout - On Knees suitable for beginners?

It is rated expert. Start with Landmine 180's, One-Arm Medicine Ball Slam, and Otis-Up and work up.

Where should the Barbell Ab Rollout - On Knees go in a workout?

Early — the Barbell Ab Rollout - On Knees is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Barbell Deadlift and Stiff Leg Barbell Good Morning later.

Similar exercises

Barbell Ab Rollout Barbell Bent Press Kettlebell Landmine 180's Barbell Ab Roller Other Equipment Barbell Rollout from Bench Barbell Kettlebell Pass Between The Legs Kettlebell