Library / Abdominals
Barbell Rollout
Barbell · Isolation · Isolation
Abdominals Joint friendly
Default prescription & biomechanics
- Primary muscles
- Abdominals
- Equipment
- Barbell
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Kneel on the floor with a barbell in front of you.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width.
- Roll the barbell forward, extending your body while keeping your core tight.
- Lower your torso until it's almost parallel to the floor, without letting your hips sag.
Joint & safety considerations
No specific joint contraindications are flagged for Barbell Rollout. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| 45 Degree Side Bend | Bodyweight swap | Bodyweight |
| Alternate Leg Pull | Bodyweight swap | Bodyweight |
| Mountain Climber Against Wall | Bodyweight swap | Bodyweight |
| Alternate Leg Raise | Bodyweight swap | Bodyweight |
| Alternate Lying Floor Leg Raise | Bodyweight swap | Bodyweight |
| Alternate Oblique Crunch | Bodyweight swap | Bodyweight |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.