Exercise

Barbell Ab Rollout - On Knees

Also known as: barbell rollout kneeling, kneeling barbell ab rollout, kneeling ab roll, rollout from knees

Barbell Ab Rollout - On Knees — position 2

Barbell Ab Rollout - On Knees is a compound exercise for the abdominals. Main target: upper abs. Also works: lower back and anterior deltoid. Equipment: barbell.

EquipmentBarbell

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Upper abs

Secondary

Lower back Anterior deltoid

How to do it

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.