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Barbell Ab Rollout - On Knees

Barbell Ab Rollout - On Knees is an expert compound barbell exercise that mainly works your abs, with help from your lower back and shoulders.

💪 Abs🏋️ Barbell📈 Expert🔗 Compound🎯 3-5 sets of 5-10 reps
Barbell Ab Rollout - On Knees: starting position
Starting position
Barbell Ab Rollout - On Knees: end position
End position

How to do the barbell ab rollout - on knees

  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.

Muscles worked

Primary: AbsSecondary: Lower backSecondary: Shoulders

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Barbell Ab Rollout - On Knees alternatives

Exercises that train the same main muscle, including options with other equipment.

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FAQ

What muscles does the barbell ab rollout - on knees work?

It mainly works your abs; your lower back and shoulders assist.

How many sets and reps of barbell ab rollout - on knees should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the barbell ab rollout - on knees good for beginners?

It is an advanced movement. Build a base with simpler exercises for the same muscles first, and learn it with light weight or a coach.

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