10 Best Barbell Rollout From Bench Alternatives for Core Strength

The Barbell Rollout From Bench 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 Rollout From Bench

Barbell Rollout From Bench
Primary muscle
Abs
Equipment
Barbell
Difficulty
Advanced
Type
Compound

Secondary muscles: Glutes, Hamstrings, Lats, Shoulders

How to perform Barbell Rollout From Bench
  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.
Filter Barbell Rollout From Bench alternatives by your equipmentTell us what you have and we'll hide exercises you can't do.

Quick presets

Equipment you can use
20 more equipment types

Sign in to remember your equipment on every page.

Ranked Barbell Rollout From Bench Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Rollout 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
    Suspended Abdominal FalloutPlay demonstration

    1. Suspended Abdominal Fallout

    74% 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 Rollout From Bench
    • Equipment: a suspension trainer, not free weights
    • Body position: kneeling, the same as the Barbell Rollout From Bench
    • Balance: harder to stay steady on than the Barbell Rollout From Bench
  2. Hanging Leg Hip RaisePlay demonstration

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

    4. Hanging Leg Raise

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

    5. Hanging Straight Leg Hip Raise

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

    6. Hanging Straight Leg Raise

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

    7. 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 Rollout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
  8. Leg Pull-in

    8. Leg Pull-in

    61% 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 Rollout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: hanging, not kneeling
    • Balance: easier to stay steady on than the Barbell Rollout From Bench
  9. Kneeling Plank Tap ShoulderPlay demonstration

    9. Kneeling Plank Tap Shoulder

    60% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

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

    Why this matches
    • Movement: an anti-extension hold, close to the Barbell Rollout From Bench
    • Primary muscle: abs, the same as the Barbell Rollout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: kneeling, the same as the Barbell Rollout From Bench
  10. Decline Sit-upPlay demonstration

    10. Decline Sit-up

    60% 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 Rollout From Bench
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not kneeling
    • Balance: easier to stay steady on than the Barbell Rollout From Bench

Barbell Rollout From Bench FAQ

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

The RKC plank is the best pure bodyweight substitute for anti‑extension strength; it forces maximal core bracing without rolling. Cue: pull your ribs toward your pelvis, squeeze glutes, and drive your elbows into the floor to maximize rectus and oblique activation.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.

Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology