Barbell Ab Rollout

How to do the Barbell Ab Rollout

1. For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
2. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
4. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	abs
Secondary	lower back, shoulders
Equipment	barbell
Difficulty	intermediate
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

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

Harder than the Barbell Ab Rollout

Hanging Leg Raise expert · Bodyweight Hanging Pike expert · Bodyweight Bent Press expert · Kettlebell

Superset the Barbell Ab Rollout 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 work?

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

What equipment do you need for the Barbell Ab Rollout?

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 suitable for beginners?

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

Where should the Barbell Ab Rollout go in a workout?

Early — the Barbell Ab Rollout 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 - On Knees Barbell Bent Press Kettlebell Landmine 180's Barbell Ab Roller Other Equipment Barbell Rollout from Bench Barbell Kettlebell Pass Between The Legs Kettlebell