EZ Bar Kneeling Rollout

Muscles worked

Setup

1. Load the EZ bar with round weight plates on each side and secure them with collars to ensure a smooth roll.
2. Kneel on a foam pad or mat with your knees hip-width apart and the bar positioned directly beneath your shoulders.
3. Grasp the EZ bar with an overhand grip on the inner downward-sloping curves to reduce wrist strain.
4. Tuck your tailbone to achieve a posterior pelvic tilt and brace your core to create a 'hollow body' position.

How to do it

1. Inhale and slowly roll the bar forward, extending your body into a straight line while keeping your arms locked.
2. Lower your torso as far as possible without allowing your lower back to arch or your hips to sag toward the floor.
3. Exhale and initiate the return by pulling through your lats and squeezing your abs to roll the bar back toward your knees.
4. Maintain a slow, controlled tempo (3 seconds down, 2 seconds up) and stop when the bar is directly under your chest.

Form checklist

• Keep your hips moving in sync with your shoulders; do not leave your glutes behind over your knees.
• Maintain a slight rounding in the upper back (protraction) to keep the serratus anterior engaged.
• Ensure your arms remain straight throughout the entire range of motion.
• Stop the forward roll immediately if you feel any tension or 'pinching' in your lower back.

Pro tips

• Think about 'pulling the floor toward you' with your lats to initiate the upward phase rather than just pushing with your hands.
• Squeeze your glutes as hard as possible throughout the movement to lock your pelvis in place and maximize abdominal tension.

Make it harder

• Add a 3-second isometric hold at the point of maximum extension.
• Perform the rollout at a slight diagonal angle to increase the demand on the obliques.

Frequently asked

What muscles does the ez bar kneeling rollout work?

The ez bar kneeling rollout primarily targets the abs, obliques, and serratus anterior, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the ez bar kneeling rollout?

The ez bar kneeling rollout uses ez barbell.

Is the ez bar kneeling rollout good for beginners?

The ez bar kneeling rollout is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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