Setup and loading
Barbell with small plates so it rolls. Kneel on a mat, hands shoulder-width apart. Can also be done with sliders or plates on a smooth floor, one arm at a time.
How to do the kneeling barbell ab rollout step by step
- Kneeling, hands on the bar directly under your shoulders, abs tight.
- Roll the bar forward slowly, lengthening your body without letting your lower back sag.
- Go as far as you can while keeping a neutral spine.
- Pull back with your abs and lats, not by bending at the hips first.
Form cues
- Pelvis slightly tucked (posterior tilt) throughout
- Arms nearly straight
- Start with a short range and extend it week by week
Common mistakes
- Arching your lower back as you extend
- Sticking your butt back on the return
- Going too far on day one
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Sets and reps for your goal
Core & Stability
3 x 6-10 · rest 60 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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