Barbell Ab Rollout
A kneeling core exercise using a barbell to roll the body into a long plank position, powerfully activating the abs and hip flexors for anti-extension and core stability.
About Exercise
Equipment
Barbell
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs
Secondary Muscles
Lats, Shoulders, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
7/10Iliopsoas
Lats
5/10Teres Major
Shoulders
4/10Anterior Delts
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds • Keep rest minimal to maximize core fatigue.
How to Perform
Kneel on the floor, holding a loaded barbell with an overhand, shoulder-width grip. Start with the barbell directly under your shoulders, ensuring your core is tightly braced.
- Keeping your arms straight and back flat, slowly roll the barbell forward, extending your body towards the floor.
- Extend only as far as you can maintain a rigid, straight line from your knees to your shoulders.
- Pause briefly at peak extension, resisting the urge to let your hips sag toward the ground.
- Powerfully contract your abs and lats to pull the barbell back towards the starting position.
- Finish the movement by returning the barbell directly under your shoulders.
Coaching Tips
Form Cues
- Keep hips locked forward.
- Maintain neutral spine.
- Brace the core hard.
- Pull back with the lats.
- Roll slow, contract fast.
Breathing
Inhale while rolling out during the eccentric phase and exhale forcefully as you pull the bar back in (concentric phase), maintaining a deep brace throughout.
Tempo
3-1-1
Range of Motion
Extend the torso until the arms are nearly straight and the body is parallel to the floor, stopping before the hips drop or the lower back arches.
Safety
Safety Notes
- Stop immediately if you feel pressure or pain in the lower back.
- Master plank technique before attempting this exercise.
- Use a mat or padding to protect your knees.
Spotting
Not recommended; decrease the range of motion or use a wall as a physical stopper to prevent over-extension if needed.
Common Mistakes
- Allowing the hips to drop too early.
- Bending the elbows during the extension.
- Failing to maintain a rigid torso.
- Using momentum to return to the start.
When to Avoid
- Acute lower back pain or disc issues.
- Uncontrolled lumbar lordosis.
Flexibility Needed
- Good shoulder flexion.
Build Up First
- Competent anterior core bracing (plank proficiency).
Also known as
Barbell Ab Rollouts, Abdominal Rollout, Kneeling Barbell Rollout
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