Core / Advanced / Compound (multi-joint)

Kneeling Barbell Ab Rollout

A kneeling anti-extension exercise rolling a barbell forward and back, strengthening the abs and lats.

At a glance

Primary

Abs

Secondary

Lats, Front delts, Triceps, Hip flexors, Lower back (erectors)

Equipment

Barbell

Movement pattern

Anti-extension (brace), Front raise (shoulder flexion)

Level

Advanced

Type

Core, Compound (multi-joint)

Loads the lower back, shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Kneel on the floor and grip a loaded barbell at shoulder width with the bar under your shoulders.
2. Brace your abs and roll the bar forward, extending your body as far as you can with a neutral spine.
3. Keep your arms straight throughout.
4. Pull the bar back toward your knees using your abs and lats to return to the start.

Tips

• Do not let the lower back sag.
• Only go as far as you can control.

Common mistakes

• ✗ Rolling out too far so the lower back caves in.

  Why it hurts: The lower back is pulled into hyper-extension under body weight, a common strain.

  ✓ Instead: Roll only as far as you can keep a posterior pelvic tilt (slightly tucked tailbone). Roll toward a wall to limit the range.

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