Barbell Rollout

Barbell Rollout


The barbell rollout is an exercise that targets the core muscles, specifically the rectus abdominis and the obliques. It involves rolling the barbell forward while maintaining a straight back and engaging the core muscles to control the movement. This exercise can be challenging and requires proper form to avoid injury.

Muscle Group

Equipment Required

Barbell Rollout Instructions

  1. Start by kneeling on the ground with a barbell in front of you.
  2. Grab the barbell with both hands, shoulder-width apart.
  3. Slowly roll the barbell forward, keeping your core tight and your back straight.
  4. Roll the barbell out as far as you can without letting your hips drop.
  5. Hold the position for a few seconds, then slowly roll the barbell back to the starting position.
  6. Repeat for the desired number of reps.

Barbell Rollout Form & Visual

Barbell Rollout

Barbell Rollout Benefits

  • Strengthens the core muscles, including the abs, obliques, and lower back
  • Improves stability and balance
  • Increases shoulder and arm strength
  • Helps to prevent lower back pain and injury
  • Can be modified for different fitness levels and abilities

Barbell Rollout Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Erector Spinae
  • Triceps
  • Shoulder Stabilizers

Barbell Rollout Variations & Alternatives

  • Ab Wheel Rollout
  • Kneeling Barbell Rollout
  • Standing Barbell Rollout
  • Single Arm Barbell Rollout
  • Decline Barbell Rollout