10 Best Barbell Ab Rollout Alternatives for Home & Gym

Ranked Barbell Ab Rollout Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Ab Rollout on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Barbell Rollout From Bench

   91% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   The same equipment, done kneeling instead.

   How to perform this exercise

   1. Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
   2. To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
   3. When the bar has been moved as far forward as possible, return to the starting position.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: kneeling, not standing
2. 

   2. Barbell Ab Rollout - On Knees

   89% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Hold an Olympic barbell loaded with 5-10lbs on each side and kneel on the floor.
   2. Now place the barbell on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
   3. Slowly roll the barbell straight forward, stretching your body into a straight position. Tip: Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
   4. After a second pause at the stretched position, start pulling yourself back to the starting position as you breathe out. Tip: Go slowly and keep your abs tight at all times.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: kneeling, not standing
   • Balance: easier to stay steady on than the Barbell Ab Rollout
3. Play demonstration

   3. Barbell Standing Ab Rollerout

   84% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   It uses the same equipment and still works the abs.

   How to perform this exercise

   1. Stand upright with your feet shoulder-width apart and hold the barbell with both hands in front of your thighs.
   2. Engage your core and slowly roll the barbell down towards the ground, keeping your back straight and your arms extended.
   3. Continue rolling the barbell forward until your body is fully extended and your hands are directly above your head.
   4. Pause for a moment, then slowly roll the barbell back towards your thighs, maintaining control and keeping your core engaged.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: standing, the same as the Barbell Ab Rollout
4. Play demonstration

   4. Kettlebell Double Windmill

   80% match

   • Abs
   • Kettlebell
   • Advanced
   • Compound

   A good swap when you have a kettlebell to work with, and it still works the abs.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart, holding a kettlebell in your right hand.
   2. Extend your right arm overhead, keeping your eyes on the kettlebell.
   3. Rotate your left foot 45 degrees to the left and your right foot 90 degrees to the right.
   4. Bend at the waist to the left, keeping your right arm extended overhead.
   5. Lower the kettlebell towards the ground, reaching towards your left foot.
   6. Pause for a moment, then engage your core and push through your right foot to return to the starting position.
   7. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: standing, the same as the Barbell Ab Rollout
5. Play demonstration

   5. Weighted Hanging Leg-hip Raise

   76% match

   • Abs
   • Weighted
   • Advanced
   • Compound

   It still works the abs, through a different movement.

   How to perform this exercise

   1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
   2. Engage your core and lift your legs up in front of you, keeping them straight.
   3. Continue lifting until your legs are parallel to the ground or slightly higher.
   4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: hanging, not standing
6. Play demonstration

   6. Landmine 180

   74% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
   2. Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
   3. As you reach the bottom of the movement, quickly reverse the motion and rotate your torso to the left, swinging the barbell up and across your body towards your left shoulder.
   4. Continue this twisting motion, alternating sides, for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: standing, the same as the Barbell Ab Rollout
   • Balance: easier to stay steady on than the Barbell Ab Rollout
7. Play demonstration

   7. Barbell Standing Twist

   73% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a barbell in front of your chest with both hands, palms facing down.
   2. Engage your core and keep your back straight throughout the exercise.
   3. Slowly twist your torso to the right, pivoting on your feet and hips, while keeping your lower body stable.
   4. Pause for a moment at the end of the twist, then slowly return to the starting position.
   5. Repeat the twist to the left side.
   6. Continue alternating twists for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: standing, the same as the Barbell Ab Rollout
   • Balance: easier to stay steady on than the Barbell Ab Rollout
8. Play demonstration

   8. Barbell Rollerout

   72% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   1. Kneel on the floor and hold a barbell with both hands, shoulder-width apart.
   2. Roll the barbell forward, extending your arms and keeping your core engaged.
   3. Continue rolling forward until your body is fully extended and your arms are overhead.
   4. Pause for a moment, then slowly roll the barbell back towards your knees, maintaining control.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 to 5 sets of 5 to 8 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: kneeling, not standing
9. Play demonstration

   9. Barbell Rollerout From Bench

   72% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Start by kneeling on the floor with a barbell placed on a bench in front of you.
   2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
   3. Keeping your core engaged and your back straight, slowly roll the barbell forward, extending your arms in front of you.
   4. Continue rolling the barbell forward until your body is fully extended and your arms are overhead.
   5. Pause for a moment at the fully extended position, then slowly roll the barbell back towards your body, returning to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: abs, the same as the Barbell Ab Rollout
   • Equipment: free weights, the same as the Barbell Ab Rollout
   • Body position: kneeling, not standing
10. Play demonstration

    10. Wheel Rollerout

    72% match

    • Abs
    • Other
    • Advanced
    • Compound

    How to perform this exercise

    1. Kneel on the floor and place the wheel roller in front of you.
    2. Place your hands on the handles of the wheel roller and extend your arms straight out in front of you.
    3. Engage your core muscles and slowly roll the wheel forward, keeping your back straight and your abs tight.
    4. Continue rolling forward until your body is fully extended and your arms are overhead.
    5. Pause for a moment, then slowly roll the wheel back towards your knees, maintaining control and keeping your abs engaged.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Primary muscle: abs, the same as the Barbell Ab Rollout
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, not standing