Barbell Diagonal Leg Lift Rollout

Muscles worked

Setup

1. Load a barbell with round plates and place it on the floor in front of you.
2. Kneel behind the bar with your knees hip-width apart and toes tucked for stability.
3. Grip the barbell with an overhand grip, hands slightly wider than shoulder-width.
4. Engage your core and tuck your pelvis slightly to create a flat back.

How to do it

1. Inhale and brace your core, then roll the barbell forward at a 45-degree angle to the right side.
2. Simultaneously lift your left leg straight back and up until it is in line with your torso, squeezing the glute hard.
3. Pause for a split second at full extension without letting your lower back arch or your hips sag.
4. Exhale and use your lats and obliques to pull the barbell back to the starting position while lowering your leg with control.

Form checklist

• Keep your arms straight but not locked throughout the entire range of motion.
• Maintain a neutral spine; do not allow your lower back to dip toward the floor.
• Ensure your hips stay square to the ground rather than tilting toward the lifted leg.
• Control the tempo—avoid using momentum to 'bounce' out of the extended position.

Pro tips

• Focus on the diagonal tension line from your reaching hands to your lifted foot to maximize oblique engagement.
• Imagine pulling the bar back toward your knees using your armpits (lats) rather than just your arms.
• Keep your neck neutral by looking at a spot on the floor just ahead of the barbell.

Make it harder

• Perform the movement from a standing position to drastically increase the lever length and core demand.
• Add a 3-second isometric hold at the point of maximum extension.

Frequently asked

What muscles does the barbell diagonal leg lift rollout work?

The barbell diagonal leg lift rollout primarily targets the abs, hamstrings, lats, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.

What equipment do you need for the barbell diagonal leg lift rollout?

The barbell diagonal leg lift rollout uses barbell and weight plate.

Is the barbell diagonal leg lift rollout good for beginners?

The barbell diagonal leg lift rollout is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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