Barbell Ab Rollout - On Knees

Challenge your core with this kneeling rollout for deep abdominal activation.

A more accessible variation of the full ab rollout, this movement is performed from the knees to minimize lower back strain while maintaining intense core engagement. It's excellent for building stability and midline strength.

Instructions

  1. Load a barbell with 5–10 lbs on each side and kneel on the floor.
  2. Place the bar in front of you and grip it shoulder-width apart.
  3. Roll the bar forward slowly, extending your body while keeping your core tight.
  4. Pause when your body is extended without touching the floor.
  5. Pull yourself back to the start position using your abs.

Related Muscle Groups