maratoolAb Rollout on Knees with Barbell
How to do the ab rollout on knees with barbell
- This exercise works the abs and lower back and is the proper version of an “ab roller”. This version is performed on your knees.
- Place a barbell on the floor in front of you.
- Start by kneeling in front of the bar, grip the barbell with a shoulder with overhand grip.
- With a slow controlled motion, roll the bar out so that your back is straight, bend your knees and keep your feet off the floor.
- Keep your arms straight throughout the exercise.
- Roll back up bring the bar under your shoulders and return to the starting position.
Muscles worked
The prime movers are the rectus abdominis and the obliques, which flex the trunk forward and resist it being pulled into extension or twisted out of line.
Because more than one joint is moving, the work does not stay in one place: the lower back keeps the spine from rounding; the deltoids stabilise the shoulder and add force at the top of the range.
Every exercise for:AbdominalsLower backShoulders
How this movement works
The load travels toward you and several joints bend to bring it there. The arms finish work the back starts, so grip and elbow flexors sit in the path of every repetition: when people stall on a compound pull, it is more often the hands giving out than the primary muscle running out of force.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
A barbell locks both hands to one bar, so neither side can drift and the load climbs in plate-sized steps. That makes it the simplest way to add weight and the least forgiving thing to bail out of.
Every exercise using:Barbell
These train the abdominals too, using equipment this one does not:
- Advanced Kettlebell Windmillkettlebell
- Air Bikebody only
- Bosu Ball Cable Crunch With Side Bendscable
- Crunches with Legs on Stability Ballexercise ball
- Medicine Ball Full Twistmedicine ball
Difficulty
Listed at expert level. It asks for range, stability or speed that takes time to build, and it punishes a rushed set-up much harder than an easier movement would.
Of the 97 abdominals exercises in this database, 5 are listed at expert level.
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.