Ab Rollout - On Knees (Barbell)

A kneeling variation of the barbell ab rollout that provides effective core strengthening with reduced difficulty compared to the standing version. Excellent progression for core development.

Instructions

1. Load a barbell with 5-10 lbs on each side and place it on the floor in front of you.
2. Kneel on the floor with the barbell positioned just in front of your knees.
3. Place your hands on the barbell using an overhand grip, shoulder-width apart.
4. Engage your core and maintain a slight forward lean.
5. Slowly roll the barbell straight forward, extending your body as you go.
6. Extend until your body is nearly straight, going as far as comfortable without touching the floor.
7. Keep your arms extended and shoulders engaged throughout.
8. Pause at the extended position, then pull yourself back to the starting position.
9. Repeat for the desired number of repetitions.

Tips

• This is a more beginner-friendly variation of the standing rollout.
• Keep your abs tight at all times to maintain proper form and protect your lower back.
• Go slowly and under control; this is an advanced core movement.
• Breathe in as you extend forward, breathe out as you return.
• Proper form is more important than range of motion for injury prevention.