Home Gym ExercisesRollout On Knees
(4.50)
through 6 votes
through 6 votes
| muscles: | Lower Back , Deltoids , Rectus Abdominis |
|---|---|
| auxiliary muscles: | Pectoralis Major , Serratus Anterior , Latissimus Dorsi , Trapezius , Teres Muscles , Obliques , Quadriceps |
| required: | Barbell or EZ Bar, Dumbbells (2) |
| optional: | Fitness Mat |
| fitness level: | Hard |
| exercise type: | Strength |
| Variations available (1) |
General And Specifics
- you might also find this exercise under names like barbell roll-out or dumbbell roll-out
- warm-up before you start to work out to prevent injuries
Starting Position
- put some bigger weight plates on the barbell or use an ab wheel
- get your knees on the ground
- the barbell is placed under your shoulders, grasp it with over hand grip
- your arms are vertical now
- hold the back straight
Correct Execution
- brace your entire body now (especially the shoulder blades) and pull back the shoulder blades
- roll away from your knees as much as you can, your arms are stretched
- keep the back straight
- the knees stick to the ground
- try not to touch the ground with your stomach
- roll back controlled and repeat the exercise