10 Best Barbell Ab Rollout - On Knees Alternatives for Wrist Pain

Ranked Barbell Ab Rollout - On Knees Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Ab Rollout - On Knees 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. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   Play demonstration

   1. Barbell Rollerout From Bench

   79% match

   • Abs
   • Barbell
   • Intermediate
   • Compound

   It uses the same equipment and still works the abs.

   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 - On Knees
   • Equipment: free weights, the same as the Barbell Ab Rollout - On Knees
   • Body position: kneeling, the same as the Barbell Ab Rollout - On Knees
2. 

   Progression

   2. Barbell Rollout From Bench

   99% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   Pick this when you want a harder version that still works the abs.

   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 - On Knees
   • Equipment: free weights, the same as the Barbell Ab Rollout - On Knees
   • Body position: kneeling, the same as the Barbell Ab Rollout - On Knees
3. 

   Progression

   3. Barbell Ab Rollout

   89% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   How to perform this exercise

   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.

   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 - On Knees
   • Equipment: free weights, the same as the Barbell Ab Rollout - On Knees
4. Play demonstration

   Progression

   4. Barbell Rollerout

   79% 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 - On Knees
   • Equipment: free weights, the same as the Barbell Ab Rollout - On Knees
   • Body position: kneeling, the same as the Barbell Ab Rollout - On Knees
5. 

   5. Ab Roller

   78% match

   • Abs
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Hold the Ab Roller with both hands and kneel on the floor.
   2. Now place the ab roller 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 ab roller 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 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 - On Knees
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, the same as the Barbell Ab Rollout - On Knees
   • Balance: harder to stay steady on than the Barbell Ab Rollout - On Knees
6. Play demonstration

   6. Wheel Rollerout

   77% 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 - On Knees
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, the same as the Barbell Ab Rollout - On Knees
   • Balance: harder to stay steady on than the Barbell Ab Rollout - On Knees
7. Play demonstration

   7. Weighted Hanging Leg-hip Raise

   76% match

   • Abs
   • Weighted
   • 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 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 - On Knees
   • Equipment: free weights, the same as the Barbell Ab Rollout - On Knees
   • Body position: hanging, not kneeling
8. Play demonstration

   Progression

   8. Barbell Standing Ab Rollerout

   74% match

   • Abs
   • Barbell
   • Advanced
   • Compound

   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 - On Knees
   • Equipment: free weights, the same as the Barbell Ab Rollout - On Knees
   • Body position: standing, not kneeling
   • Balance: harder to stay steady on than the Barbell Ab Rollout - On Knees
9. Play demonstration

   9. Standing Wheel Rollerout

   73% match

   • Abs
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Start by standing tall with your feet shoulder-width apart and the wheel roller in front of you.
   2. Bend at your waist and slowly roll the wheel forward, keeping your back straight and your core engaged.
   3. Continue rolling forward until you feel a stretch in your abs and your body is extended as far as possible.
   4. Pause for a moment, then slowly roll the wheel back towards your body, returning 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 - On Knees
   • Equipment: bodyweight only, not free weights
   • Body position: kneeling, the same as the Barbell Ab Rollout - On Knees
   • Balance: harder to stay steady on than the Barbell Ab Rollout - On Knees
10. Play demonstration

    10. Suspended Abdominal Fallout

    73% match

    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    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 - On Knees
    • Equipment: a suspension trainer, not free weights
    • Body position: kneeling, the same as the Barbell Ab Rollout - On Knees
    • Balance: harder to stay steady on than the Barbell Ab Rollout - On Knees