Standing Barbell Rollout
The hardest barbell rollout, taken from the feet instead of the knees: the bar rolls out until your body is nearly parallel to the floor, then pulls back to a pike. It demands exceptional anti-extension strength.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Hip Flexors
- Triceps
- Sets
- 3
- Reps
- 3–6
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Load a barbell with round plates, stand behind it with feet hip-width, then fold forward and grip it shoulder-width with straight arms and hips high.
Brace hard and tuck your pelvis so your back is flat or slightly rounded.
Roll the bar forward slowly, lowering your body into a long straight line on your toes.
Stop at the furthest point you can hold without your lower back arching.
Pull the bar back toward your feet by driving your hips up into a pike.
Breathing: Inhale as you roll out, exhale forcefully as you pull back.
Coaching tips
Hollow body throughout
Arms stay straight
Hips lead the return
Common mistakes
Arching the lower back at full extension
Bending the elbows
Attempting it before owning kneeling rollouts
Safety notes
Master kneeling and bench rollouts first, and roll toward a wall to limit range while learning.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.