Setup and loading
Bar with small plates so it rolls. Start from your knees if needed.
How to do the barbell ab rollout step by step
- Get into push-up position with your hands on a bar loaded with light plates.
- Roll the bar forward, lengthening your body without letting your hips sag.
- Return to the start by pulling with your abs.
Form cues
- Abs tight and glutes engaged
- Arms straight
Common mistakes
- Letting your lower back sag
- Bending your elbows to compensate
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Sets and reps for your goal
Core & Stability
3 x 8-15 or 20-45 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Olympic barbell and platesTo keep progressing on the big lifts with heavy loads.
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Variations and similar exercises
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