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Exercise Profile
  • Target Muscle Group
    Abs
  • Exercise TypeStrength
  • Equipment RequiredBarbell
  • MechanicsCompound
  • Force TypeN/A
  • Experience LevelIntermediate
  • Secondary Muscles
    Shoulders
Target Muscle Group

Abs

Abs Muscle Anatomy Diagram

Barbell Abdominal Rollouts Instructions

  1. Load a barbell with round plates and place it on the floor.
  2. Kneel behind the bar and grip it with both hands, shoulder-width apart.
  3. Position your shoulders over the bar and engage your core.
  4. Slowly roll the barbell forward, extending your body as far as you can without arching your lower back.
  5. Pause briefly at the extended position, keeping your core tight.
  6. Pull the barbell back toward your knees by contracting your abs, returning to the starting position.
  7. Repeat for the desired number of reps, maintaining control throughout.

Barbell Abdominal Rollouts Tips

  • Keep your hips from sagging - a tight core prevents lower back strain.
  • Move slowly and with control during both the rollout and return to avoid using momentum.
  • Squeeze your glutes to help stabilize your hips throughout the movement.
  • Keep your arms straight and avoid bending at the elbows.
  • Exhale as you pull the barbell back in to engage your core more deeply.
  • Use a padded surface or mat under your knees to reduce discomfort during the exercise.

Progression Tips for Barbell Abdominal Rollouts:

  • Start with partial rollouts by only rolling the bar out halfway until you build enough core strength for the full range.
  • Add a pause at full extension to increase time under tension and core engagement.
  • Roll out from a standing position instead of kneeling once you can control the full range from the floor.
  • Increase rep volume or sets gradually to build endurance without compromising form.
  • Slow down the tempo. Take 3–5 seconds to roll out and return, emphasizing control.
13 Comments
Post Comment
Gerry
Posted on: Mon, 04/27/2026 - 16:14

I don’t think there is space at my gym to do this with the barbell. Can I just use the smaller roller wheel as a substitute?

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Roger
Posted on: Mon, 04/27/2026 - 18:17

You sure can, Gerry. Go for it!

jim
Posted on: Mon, 08/11/2014 - 05:31

wawawawa nice information/knowelge

Dennis Habern
Posted on: Sat, 10/19/2013 - 08:19

I love performing the AB Wheel exercise, and attempt to do at least 15 for each set, with 3 sets for

my entire daily workout, in the same fashion I perform the rope-crunch exercise on my knees for a 50

count of 3 sets per day. In addition, I prefer to perform hanging leg lifts and hanging knee lifts, not

forgetting the bicycle and the bench dips, on a daily basis. I usually commence my workouts with

hanging leg lifts to loosen my body before I commence with my two muscle isolation group exercises.

Joe
Posted on: Tue, 10/01/2013 - 21:16

I tried to do this at the gym, but felt more pressure on my back then anything. Decided to stop to be safe, anyone know what I did wrong?

Sahib
Posted on: Tue, 08/06/2013 - 14:42

Is there an alternative to this

Nacho
Posted on: Mon, 09/18/2017 - 02:37

Same question. I'm not allowed (that is, there's no space) in my gym to do this. What could I replace it with?

Gains Train
Posted on: Sat, 09/16/2023 - 12:56

Buy a regular a wheel. It’s more this and uses less equipment

Alexis
Posted on: Mon, 09/30/2024 - 12:37

I used to do Walkout Push-ups when I didn't have any equipment. Still targets your abs and the general stretch out without falling & move back into starting position movement. :)

dr malone
Posted on: Fri, 04/26/2013 - 05:12

Same question!

Greg
Posted on: Fri, 02/15/2013 - 14:46

I've started to do this exercise and I think it can really benefit me, but I feel my form may not be right -- perhaps my stomach and/or arms are weaker than I thought, but when doing the motions I feel like two things are happening: A) I don't have the strength to go all the way down flat, or B), If I do go flat, I have a tendency to want to actually fall on the floor with my stomach touching the ground.

Until I build up my strength is it better to go half way, or actually all the way and risk touching the floor, but at least that way I get the full motion?

jamal
Posted on: Tue, 06/25/2013 - 01:31

I had the same problem so i basically went as far as I could with out falling and giving myself a goal distance to reach, each week going a little farther.

Gains Train
Posted on: Sat, 09/16/2023 - 12:59

Work slowly. If you can’t get full length just do what u can and aim to increase distance overtime. Think of this exercise as building strength. It’s how a novice can’t lift a 405 deadlift right away. They must progress to 315 and then add 5-10lbs a week. Also aim to lose weight or even perform planks for core strength