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EZ Bar Kneeling Rollout

Step by step instructions, muscle activation and variants for the EZ Bar Kneeling Rollout.

MediumAbsCore

About this exercise

A challenging core stability exercise where you grip an EZ bar on the floor and roll it forward from a kneeling position, extending your body toward the floor while keeping your core braced throughout. Similar to an ab wheel rollout, the EZ bar's angled grip provides a comfortable hold while demanding full anterior core engagement to control the movement.

How to Perform

  • Kneel on the floor and grip the EZ bar with both hands at shoulder-width on the angled grip sections
  • Brace your core and tuck your pelvis slightly to flatten your lower back
  • Slowly roll the bar forward, extending your arms and lowering your hips toward the floor in a controlled arc
  • Extend as far as you can while keeping your core tight and hips from sagging
  • Pause briefly at the bottom, then pull the bar back toward your knees by contracting your abs and lats
  • Return to the starting kneeling position and repeat for the desired number of reps

Muscle Activation

Primary
AbsCore

About the EZ Bar Kneeling Rollout

The EZ Bar Kneeling Rollout is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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