Barbell Ab Rollout - On Knees
A expert strength exercise for the abs, done with a barbell.
How to do the Barbell Ab Rollout - On Knees
- Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
- 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.
- 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.
- 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.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Ab Rollout - On Knees
Press Sit-UpBarbell · Expert
Barbell Ab RolloutBarbell · Intermediate
Barbell Rollout from BenchBarbell · Intermediate
Landmine 180'sBarbell · Beginner
Barbell Side BendBarbell · Beginner
Bent PressKettlebell · Expert
Hanging PikeBodyweight · Expert
Seated Barbell TwistBarbell · Beginner
Questions
What muscles does the Barbell Ab Rollout - On Knees work?
Mainly the abs, with the lower back and shoulders helping.
Is the Barbell Ab Rollout - On Knees good for beginners?
It's rated expert. Beginners can build up to it with Landmine 180's first.
What can I do instead of the Barbell Ab Rollout - On Knees?
Good alternatives that train the abs: Press Sit-Up, Barbell Ab Rollout, Barbell Rollout from Bench or Landmine 180's.
How many sets and reps of the Barbell Ab Rollout - On Knees should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).