Barbell Ab Rollout - On Knees

Abdominals

Barbell Ab Rollout - On Knees

LevelExpert EquipmentBarbell MechanicCompound ForcePull

A kneeling barbell rollout that trains the abs with less demand on balance than the standing version.

Strength

Primary musclesAbdominals

Secondary musclesLower Back Shoulders

Energy burned

≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked9 %

Effort during a set6.3 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Kneel on a mat with a loaded barbell in front of you.
2Grip the bar with your hands about shoulder-width apart.

How to perform

1Brace your abs and roll the bar forward.
2Stretch your body out until your torso is nearly parallel to the floor.
3Use your abs to pull the bar back under your shoulders.
4Return to the upright kneeling position.