Barbell Ab Rollout - On Knees

Barbell Ab Rollout - On Knees is a compound strength exercise using barbell that trains the abdominals.

Open in MyoAmigo →

Primary muscles: Abdominals

Secondary muscles: Lower Back, Shoulders

How to do it

1. Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
2. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
3. Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
4. After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Barbell Ab Rollout - On Knees from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abdominals volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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