Barbell Ab Rollout - On Knees

About This Exercise

The Barbell Ab Rollout is an advanced core stability exercise that challenges anti-extension strength. Using a weighted barbell, you resist spinal hyperextension as you roll forward and back, primarily targeting the abdominal muscles while requiring stabilization from the shoulders and lower back.

1Setup

1. Load an Olympic barbell with light plates (5-10 lbs per side) to elevate it slightly off the floor. 2. Place a padded mat under your knees. 3. Kneel behind the barbell with your hips extended, torso upright, and grip the bar with hands slightly wider than shoulder-width. 4. Position the barbell directly under your shoulders.

2Execution

1. Initiate the movement by bracing your core and tilting your pelvis posteriorly (slightly tucking your tailbone). 2. Slowly roll the barbell forward by extending at the shoulders, allowing your torso to lower toward the floor. Keep your hips extended and spine neutral—do not allow your lower back to sag. 3. Stop when you feel your core tension is about to break or your lower back begins to arch. Your body should form a straight line from knees to shoulders. 4. Pause briefly, then contract your abs to pull your hips forward and draw the barbell back to the starting position, retracting your scapulae slightly at the finish.

Pro Tips

• Initiate the movement by bracing your core as if preparing for a punch.
• Think about pushing your hips forward on the return, rather than just pulling with your arms.
• Keep your glutes tight throughout to help maintain pelvic and spinal neutrality.
• Move slowly and deliberately; speed compromises form and reduces core tension.