Barbell Side Hip Rollout

Muscles worked

Setup

1. Kneel on a soft mat with a barbell positioned directly in front of you, loaded with round plates.
2. Grasp the bar with an overhand, shoulder-width grip.
3. Position your shoulders directly over the bar, tuck your pelvis slightly to engage your lower abs, and maintain a neutral spine.

How to do it

1. Inhale and roll the barbell forward and diagonally to one side by extending your hips and arms simultaneously.
2. Lower your torso until your body is nearly parallel to the floor, ensuring your hips do not sag toward the ground.
3. Exhale and pull the bar back toward your knees by engaging your lats and obliques to return to the starting position.
4. Repeat the movement, rolling out to the opposite side in an alternating fashion.

Form checklist

• Maintain a flat lower back; do not allow your lumbar spine to arch at full extension.
• Keep your arms straight throughout the movement to maximize lat and serratus engagement.
• Ensure your hips move forward with your torso rather than staying back over your knees.
• Keep your neck neutral by looking at a spot on the floor just in front of the bar.

Pro tips

• Think about 'pulling' the floor toward your knees with your lats to initiate the return phase.
• Focus on a slow, 3-second eccentric (lowering) phase to maximize time under tension for the obliques.
• At the peak of extension, squeeze your glutes hard to stabilize the pelvis and protect the lower back.

Make it harder

• Perform the rollout from a standing position to significantly increase the load on the core.
• Add a brief 2-second isometric hold at the point of maximum extension before rolling back.

Frequently asked

What muscles does the barbell side hip rollout work?

The barbell side hip rollout primarily targets the abs, lats, obliques, serratus anterior, and triceps, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the barbell side hip rollout?

The barbell side hip rollout uses barbell and weight plate.

Is the barbell side hip rollout good for beginners?

The barbell side hip 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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