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Ab Rollout on Knees

Learn one of the Best Core Exercises for your Ab Workout Routines

Welcome to our Ab Rollout on Knees Exercise Instruction Guide!

On this page you'll learn how to do the Ab Rollout on Knees using the correct technique. Below you'll find pictures, exercise instructions, and tips on how to get the most out of this and other abs exercises so you can immediately add to your abdominal workouts, fat loss workouts, and other weight training programs.

Have you checked out or list of the 6 Best Ab Exercises yet? See if this abs exercise made the list!

Exercise Summary

Exercise Name:Ab Rollout on Knees
Main Muscle:Abs
Secondary Muscle(s):Deltoids and Lats for Stabilization; Lower Back
Equipment Required:Barbell

Exercise Description and Instruction:

This abdominal exercise works the abs and lower back and is the proper version of an ab rollout. This version of the ab rollout is performed on your knees. If you're ready for more of a challenge, check out our standard ab rollout.

ab rollout
ab rollout

To Perform this Exercise:

  1. Place a barbell on the floor in front of you.
  2. Start by kneeling in front of the bar, gripping the barbell with a shoulder width overhand grip.
  3. With a slow controlled motion, roll the bar out so that your back is straight, bending your knees and keeping your feet off the floor.
  4. Roll back up bring the bar under your shoulders and return to the starting position.


  1. Perform this exercise in a slow and controlled manner.
  2. Keep your arms straight throughout the exercise.


Check out some other exercises, that strengthen your core.

Now that you've seen the ab rollout on knees, check out all of our different abs exercises.  Or, view some popular abs exercises and other related pages below. 

Additional Abs Exercises and Variations:

Check out some of our other popular Abs Exercises and Variations:

Related Pages:

Check out these other pages of interest:


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