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

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

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

Original Exercise: Barbell Ab Rollout - On Knees

Barbell Ab Rollout - On Knees
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Lower Back, Shoulders

How to perform Barbell Ab Rollout - On Knees
  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.
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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.

  1. Best match
    Suspended Abdominal FalloutPlay demonstration

    1. Suspended Abdominal Fallout

    73% 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 - 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
  2. Hanging Leg Hip RaisePlay demonstration

    2. Hanging Leg Hip Raise

    68% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  3. Hanging PikePlay demonstration

    3. Hanging Pike

    67% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  4. Hanging Leg RaisePlay demonstration

    4. Hanging Leg Raise

    67% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  5. Hanging Straight Leg Hip RaisePlay demonstration

    5. Hanging Straight Leg Hip Raise

    67% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  6. Hanging Straight Leg RaisePlay demonstration

    6. Hanging Straight Leg Raise

    67% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  7. Leg Pull-in

    7. Leg Pull-in

    62% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  8. Hanging Straight Twisting Leg Hip RaisePlay demonstration

    8. Hanging Straight Twisting Leg Hip Raise

    62% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  9. Decline Sit-upPlay demonstration

    9. Decline Sit-up

    61% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not kneeling
    • Balance: easier to stay steady on than the Barbell Ab Rollout - On Knees
  10. Lying Leg Raise Flat BenchPlay demonstration

    10. Lying Leg Raise Flat Bench

    61% 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 - On Knees
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not kneeling
    • Balance: easier to stay steady on than the Barbell Ab Rollout - On Knees

Barbell Ab Rollout - On Knees FAQ

What muscles does Barbell Ab Rollout - On Knees work?

The movement primarily targets the rectus abdominis and transverse abdominis through an anti‑extension pattern, with significant contribution from the serratus anterior and lats for scapular control. The obliques assist with stabilization, while hip flexors act as secondary stabilizers when you extend forward.

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