EZ-Bar Kneeling Roll-Out
Strengthen your core with the EZ-Bar Kneeling Roll-Out! Build serious abs and improve stability. Start slow and feel the burn.
The EZ-Bar Kneeling Roll-Out is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
EZ-Bar Kneeling Roll-Out Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Lats (latissimus dorsi)
EZ-Bar Kneeling Roll-Out Variations and Alternatives
How to do the EZ-Bar Kneeling Roll-Out
Ez Bar Kneeling Rollout Instructions
Weight plates (optional for added resistance)
A mat or comfortable surface to kneel on
Starting Position:
Begin by kneeling on the mat or soft surface.
Hold the Ez Bar with both hands, positioning your hands about shoulder-width apart.
Place the bar on the floor in front of your knees, ensuring that it is balanced and stable.
Movement Instructions:
Engage your core and keep your back straight as you prepare to move forward.
Slowly roll the bar forward, extending your arms in front of you while lowering your torso towards the ground. Make sure to keep your hips in line with your knees.
Roll out as far as you can without allowing your lower back to sag. Your body should form a straight line from your knees to your shoulders.
Hold this extended position for a brief moment, feeling the stretch in your core.
To return to the starting position, engage your core and pull the bar back towards your knees, using your arms and core muscles to control the movement.
Repeat the rollout for the desired number of repetitions.
Tips for Beginners:
Start by rolling out only a short distance and gradually increase as you build strength.
Keep your movements smooth and controlled to avoid injury.
Focus on maintaining a strong core throughout the exercise to support your back.
EZ-Bar Kneeling Roll-Out FAQs
What muscles does the EZ-Bar Kneeling Roll-Out work?
The EZ-Bar Kneeling Roll-Out mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the EZ-Bar Kneeling Roll-Out?
None. The EZ-Bar Kneeling Roll-Out is a bodyweight exercise, so you can do it anywhere.
Is the EZ-Bar Kneeling Roll-Out a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some EZ-Bar Kneeling Roll-Out variations and alternatives?
Similar exercises include the Barbell Roll-Out, Dumbbell Roll-Out, EZ-Bar Side Leg Pull-In Sit-Up and Kneeling Forward Stay Wheel Roll-Out.
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