Barbell Ab Rollout
Kneeling core exercise using a barbell to roll forward and back, targeting rectus abdominis, transverse abdominis, and obliques for anti-extension strength and stability; builds endurance and control.
About Exercise
Equipment
Barbell, Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lats, Lower Back, Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts
Lats
5/10Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
6-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on a mat with a loaded barbell in front of you, gripping it overhand at shoulder width with shoulders over the bar and core braced.
- Engage core and tuck pelvis slightly.
- Roll barbell forward slowly, extending arms and hips while keeping body straight.
- Extend until torso is nearly parallel to floor without arching back.
- Pause briefly at full extension.
- Pull barbell back using abs, flexing hips to return to knees.
- Maintain straight line from head to knees throughout.
Coaching Tips
Form Cues
- Keep hips level
- Brace abs hard
- Eyes forward
- No back arch
- Shoulders over hands
- Pull with core
Breathing
Inhale during rollout, exhale forcefully while pulling back; brace core throughout.
Tempo
3-1-2
Range of Motion
Roll out to full extension where hips are extended but back remains neutral; return until bar touches knees without rounding shoulders.
Safety
Safety Notes
- Avoid if acute lower back pain
- Limit range if shoulder issues
- Start with empty bar
- Use mat for knees
- Stop if form breaks
- Consult doctor for core weaknesses
Spotting
Not typically needed; use a partner to assist return if fatigued, or perform near a wall for support.
Common Mistakes
- Arching lower back
- Using arms to pull
- Rolling too far
- Sagging hips
- Momentum from knees
- Shoulders drifting back
When to Avoid
- Lower back injury
- Shoulder impingement
- Hernia
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion to 160 degrees
- Hip extension mobility
Build Up First
- Master plank hold for 30 seconds
- Basic core bracing competency
Also known as
Barbell Abdominal Rollout, Barbell Core Rollout, Kneeling Barbell Rollout
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