Barbell Ab Rollout - On Knees
The Barbell Ab Rollout - On Knees is a expert compound movement that activates 3 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The lower back and shoulders assist as stabilizers throughout the range of motion.
How to Barbell Ab Rollout - On Knees
- 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
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Ab Rollout - On Knees work?
The Barbell Ab Rollout - On Knees primarily works the Abdominals. Secondary muscles include the Lower Back, Shoulders, which assist during the movement.
Is the Barbell Ab Rollout - On Knees good for beginners?
The Barbell Ab Rollout - On Knees is an advanced exercise. It requires solid baseline strength and good movement control. Work through beginner and intermediate variations before attempting this one.
What equipment do I need for the Barbell Ab Rollout - On Knees?
You need barbell to perform the Barbell Ab Rollout - On Knees. Most commercial gyms will have this available.
Track Your Progress
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