Core / Advanced / Compound (multi-joint)

Barbell Ab Rollout - On Knees

A barbell exercise for the abs, with the lower back and rear delts assisting.

At a glance

Primary

Abs

Secondary

Lower back (erectors), Rear delts

Equipment

Barbell

Movement pattern

Anti-extension (brace)

Level

Advanced

Type

Core, Compound (multi-joint)

How to do it

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.

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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