Barbell Ab Rollout - On Knees

Barbell Ab Rollout - On Knees is a strength – barbell anti-extension 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 – barbell anti-extension

Exercise technique

Bar
Fit and secure light plates of equal diameter on both sides.
Knees
Kneel on a mat and position the bar in front of you.
Grip
Take a shoulder-width overhand grip.
Prepare
Tuck your pelvis slightly backward and draw your ribs down.
Roll out
Roll the bar straight forward, moving your shoulders and hips together.
Range
Stop before your torso touches the floor or your lower back sags.
Return
Brace your abdomen and slowly bring the bar toward your knees.

Key technique points

Check the plate collars.
Push the bar evenly with both hands.
Keep your elbows extended.
Keep knee support in place.
Exhale on the return.
Shorten the distance according to lower-back control.

Common mistakes

Increasing the lower-back arch

Do not carry the growing load through lower-back extension as the bar moves away.

Curling the arms

Do not return the bar with a biceps pull.

Pulling the hips back first

Do not fold your torso to escape the abdominal lever.

Rolling diagonally

Do not use your arms unevenly and rotate your shoulders and torso.

Collapsing at the bottom

Do not roll beyond your return capacity and drop your chest to the floor.

Loose plates

Do not let the load slide along the bar while rolling.

Frequently asked questions