Barbell Ab Rollout

A kneeling ab rollout using a loaded barbell with plates, giving smoother rolling and adjustable load compared to an ab wheel.

How to do it

1. Load plates of equal size on both ends of a barbell and place it on the floor.
2. Kneel behind the bar and grip it shoulder-width, arms extended.
3. Brace the core hard, then roll the bar forward away from your body.
4. Go as far as you can keep a neutral spine — stop before the hips sag.
5. Pull the bar back to the starting position by contracting the abs and lats.
6. Repeat for the recommended number of repetitions.

Tips

• Start with small plates for a limited range; graduate to 45s for full rollouts.
• The moment the lower back arches or drops, stop — you've exceeded your range.

Muscles

Primary: Abs

Secondary: Lats, Obliques, Transverse abdominis