Core · EZ Bar
EZ Bar Knelling Rollout
How to do the ez bar knelling rollout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Kneel on the floor gripping an EZ bar loaded with plates so it can roll. Brace your core and roll the bar forward, extending your body into a long straight line, then pull it back with your abs to return upright. The rollout is a demanding anti-extension exercise for the entire midsection.
- 1Abs under deep tension resisting the stretch
- 2A straight line from knees to shoulders at full reach
- 3Core pulling the bar back rather than the arms
Common mistakes
- Letting your lower back sag as you roll out
- Rolling out farther than you can control back
- Using your arms or hips to drag the bar in
Muscles worked
The ez bar knelling rollout mainly works the upper abs and lower abs, with the lats, obliques, forearms, glutes, and hip flexors assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- LatsSupport
- ObliquesSupport
- ForearmsSupport
- GlutesSupport
- Hip FlexorsSupport
- TricepsMinor
- Lower BackMinor
- Lower TrapsMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the ez bar knelling rollout for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.