10 Best Barbell Rollerout From Bench Alternatives for Core Strength

The Barbell Rollerout From Bench is done kneeling with a barbell. Ranked closest by our scoring: the Hanging Pike, the Suspended Abdominal Fallout and the Hanging Leg Hip Raise.

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

Original Exercise: Barbell Rollerout From Bench

Barbell Rollerout From BenchPlay demonstration
Primary muscle
Abs
Equipment
Barbell
Difficulty
Intermediate
Type
Compound

Secondary muscles: Shoulders, Triceps

How to perform Barbell Rollerout From Bench
  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.
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Ranked Barbell Rollerout From Bench Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Rollerout From Bench 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
    Hanging PikePlay demonstration

    1. Hanging Pike

    76% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

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

    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 Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  2. Suspended Abdominal FalloutPlay demonstration

    2. Suspended Abdominal Fallout

    75% 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 Rollerout From Bench
    • Equipment: a suspension trainer, not free weights
    • Body position: kneeling, the same as the Barbell Rollerout From Bench
    • Balance: harder to stay steady on than the Barbell Rollerout From Bench
  3. Hanging Leg Hip RaisePlay demonstration

    3. Hanging Leg Hip Raise

    75% 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 Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  4. Hanging Leg RaisePlay demonstration

    4. Hanging Leg Raise

    75% 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 Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
    • Balance: easier to stay steady on than the Barbell Rollerout From Bench
  5. Hanging Straight Leg Hip RaisePlay demonstration

    5. Hanging Straight Leg Hip Raise

    75% 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 Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
    • Balance: easier to stay steady on than the Barbell Rollerout From Bench
  6. Hanging Straight Leg RaisePlay demonstration

    6. Hanging Straight Leg Raise

    75% 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 Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
    • Balance: easier to stay steady on than the Barbell Rollerout From Bench
  7. Vertical Leg Raise (On Parallel Bars)Play demonstration

    7. Vertical Leg Raise (On Parallel Bars)

    72% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    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 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Barbell Rollerout From Bench
    • 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

    71% 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 Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  9. Leg Pull-in

    9. Leg Pull-in

    70% 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 Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
    • Balance: easier to stay steady on than the Barbell Rollerout From Bench
  10. Gorilla Chin/crunch

    10. Gorilla Chin/crunch

    69% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
    2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
    3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
    4. Slowly start to inhale as you return to the starting position.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: abs, the same as the Barbell Rollerout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
    • Balance: easier to stay steady on than the Barbell Rollerout From Bench

Why You Might Need a Barbell Rollerout From Bench Alternative

You might substitute the barbell bench rollerout for several practical reasons: shoulder or wrist pain under load, lack of a bench or barbell, limited core strength, or desire for a more progressive or joint-friendly option. Alternatives let you keep the anti-extension challenge that targets rectus abdominis and obliques while reducing shear forces on the lumbar spine. For example, a kneeling ab-wheel reduces hip-to-floor distance and limits lumbar strain; a cable rollout allows adjustable resistance that matches your eccentric control. Use technique cues, like drawing the navel toward the spine and maintaining scapular depression, to preserve core activation across options.

Barbell Rollerout From Bench FAQ

What muscles does Barbell Rollerout From Bench work?

The move primarily targets the rectus abdominis and obliques through an anti-extension demand while secondarily loading the lats and serratus for scapular control. Cue: keep scapula depressed and engage the lats to limit lumbar shear and maintain a straight torso line.

What is the best bodyweight alternative to Barbell Rollerout From Bench?

The ab-wheel or ab-rollout from your knees is the best bodyweight match because it replicates the roll/anti-extension pattern with scalable ROM. Cue: start kneeling, brace the core, keep hips inline with shoulders, and roll only as far as you can control the return.

Can I build muscle without doing Barbell Rollerout From Bench?

Yes. You can develop abdominal strength and hypertrophy with alternatives that maintain similar tension and time under tension, such as cable rollouts, stability ball rollouts, and weighted plank progressions. Cue: emphasize slow eccentrics, tight core bracing, and progressive overload to stimulate the same muscle fibers.

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