10 Best Barbell Ab Rollout Alternatives for Home & Gym

The Barbell Ab Rollout is done standing with a barbell. Ranked closest by our scoring: the Suspended Abdominal Fallout, the Hanging Pike and the Hanging Leg Hip Raise.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Barbell Ab Rollout

Barbell Ab Rollout
Primary muscle
Abs
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Lower Back, Shoulders

How to perform Barbell Ab Rollout
  1. For this exercise you will need to get into a pushup position, but instead of having your hands of the floor, you will be grabbing on to an Olympic barbell (loaded with 5-10 lbs on each side) instead. This will be your starting position.
  2. While keeping a slight arch on your back, lift your hips and roll the barbell towards your feet as you exhale. Tip: As you perform the movement, your glutes should be coming up, you should be keeping the abs tight and should maintain your back posture at all times. Also your arms should be staying perpendicular to the floor throughout the movement. If you don't, you will work out your shoulders and back more than the abs.
  3. After a second contraction at the top, start to roll the barbell back forward to the starting position slowly as you inhale.
  4. Repeat for the recommended amount of repetitions.
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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
    Suspended Abdominal FalloutPlay demonstration

    1. Suspended Abdominal Fallout

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Attach a suspension trainer to a high anchor point and adjust the straps to waist height.
    2. Stand facing away from the anchor point and hold the handles with your arms extended in front of you.
    3. Lean forward at the waist, keeping your body straight and your core engaged.
    4. Lower your body as far as you can while maintaining control and tension in your abs.
    5. Pause for a moment at the bottom, then slowly raise your body back up to the starting position.
    6. 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: a suspension trainer, not free weights
    • Body position: kneeling, not standing
  2. Hanging PikePlay demonstration

    2. Hanging Pike

    66% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
    5. 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: hanging, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  3. Hanging Leg Hip RaisePlay demonstration

    3. Hanging Leg Hip Raise

    65% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. 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: hanging, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  4. Hanging Leg RaisePlay demonstration

    4. Hanging Leg Raise

    65% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 as high as you can comfortably go.
    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 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: hanging, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  5. Hanging Straight Leg Hip RaisePlay demonstration

    5. Hanging Straight Leg Hip Raise

    65% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. 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: hanging, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  6. Hanging Straight Leg RaisePlay demonstration

    6. Hanging Straight Leg Raise

    65% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    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 as high as you can comfortably go.
    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 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: hanging, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  7. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    7. Hanging Straight Twisting Leg Hip Raise

    61% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your legs straight.
    2. Engage your core and lift your legs up towards your chest, keeping them straight.
    3. Once your legs are parallel to the ground, twist your hips to one side, bringing your legs towards that side.
    4. Pause for a moment, then return to the starting position.
    5. Repeat the movement, but this time twist your hips to the opposite side.
    6. Continue alternating sides 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: hanging, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  8. Leg Pull-in

    8. Leg Pull-in

    60% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount 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: hanging, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  9. Decline Sit-upPlay demonstration

    9. Decline Sit-up

    58% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. 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: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout
  10. Lying Leg Raise Flat BenchPlay demonstration

    10. Lying Leg Raise Flat Bench

    58% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on a flat bench with your back pressed against it.
    2. Place your hands under your glutes for support.
    3. Keep your legs straight and together, and lift them up towards the ceiling.
    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 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Ab Rollout
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not standing
    • Balance: easier to stay steady on than the Barbell Ab Rollout

Barbell Ab Rollout FAQ

What is the best bodyweight alternative to Barbell Ab Rollout?

Plank walkouts are the best bodyweight substitute because they reproduce anti-extension under progressive range. Start standing, hinge to place hands on the floor, walk hands forward until your shoulders are over your wrists while bracing the core and avoiding lumbar sag.

Can I build muscle without doing Barbell Ab Rollout?

Yes. You can build core strength and hypertrophy using loaded alternatives like ab wheel rollouts, cable anti-extensions, hanging leg raises, and weighted planks. Progress load and time under tension, and cue controlled eccentric tempo and a braced neutral spine to ensure targeted muscle activation.

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