Barbell Ab Rollout

Barbell Ab Rollout is a strength – dynamic trunk control on a barbell exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Erector spinae, Deltoid
Exercise type: Strength – dynamic trunk control on a barbell

Exercise technique

Barbell
Set up a freely rolling bar with equal small plates on both ends.
Grip
Grasp the bar and take a high plank supported on your toes.
Alignment
Keep your shoulders over the bar without sagging through your lower back.
Pike
Lift your hips while rolling the bar toward your feet.
Arms
Keep your arms long and as vertical as possible.
Top
Pause briefly while controlling abdominal shortening.
Extend
Slowly roll the bar forward to return to a straight plank.

Key technique points

Do not perform this variation as a kneeling rollout.
Ensure the plates roll evenly.
Exhale as your hips rise.
Do not slide your feet.
Keep shoulder load over your hands.
End the opening phase before your lower back drops.

Common mistakes

Moving onto the knees

Do not confuse this toe-supported pike pattern with another rollout form.

Bar drifting too far

Do not extend uncontrollably beyond the starting plank.

Sagging through the lower back

Do not release abdominal control on the return to extension.

Bending the arms

Do not pull the bar toward you by bending your elbows during the pike.

Unequal plates

Do not use different plate diameters that make the bar drift sideways.

Throwing the hips

Do not use momentum instead of breathing and abdominal control to rise.

Frequently asked questions