Exercise guide
Barbell Side Rollout
- Advanced
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
The Barbell Side Rollout is an advanced core variation that emphasizes the obliques and lateral stability while building significant strength in the lats and shoulders. By rolling at an angle, you challenge the core's ability to resist rotation and lateral flexion more intensely than a standard rollout.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Kneel on a padded surface with a barbell loaded with round plates positioned directly in front of your knees.
- Grip the bar with an overhand grip slightly wider than shoulder-width.
- Stack your shoulders directly over the bar and tuck your pelvis to engage your lower abs.
How to do it
- Inhale and roll the bar diagonally forward at a 45-degree angle, extending your body until your chest is close to the floor.
- Maintain a controlled 2-3 second tempo on the way out, ensuring your hips move forward with your torso.
- Exhale and pull the bar back to the starting position by driving your palms into the bar and contracting your obliques.
- Alternate sides for each repetition, maintaining a straight line from your head to your knees.
Form checklist
- Avoid arching your lower back at the bottom of the movement.
- Keep your arms straight but not locked out to protect the elbow joints.
- Ensure your hips move forward with the bar rather than staying back over your knees.
- Keep your head in a neutral position, looking slightly ahead of the bar.
Pro tips
- Think about 'sweeping' the bar back toward your knees using your lats and side-abs rather than just pulling with your hands.
- Squeeze your glutes hard throughout the set to stabilize your pelvis and protect your lumbar spine.
Make it harder
- Perform the rollout from a standing position to significantly increase the lever length and core tension.
- Add a 2-second pause at full extension to eliminate momentum and maximize muscle recruitment.
Frequently asked
- What muscles does the barbell side rollout work?
- The barbell side rollout primarily targets the abs, lats, and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the barbell side rollout?
- The barbell side rollout uses barbell and weight plate.
- Is the barbell side rollout good for beginners?
- The barbell side rollout is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.