1. Start by positioning yourself on your knees, with the barbell on the floor in front of you.
2. Grip the barbell with both hands, slightly wider than shoulder-width apart.
3. Keeping your back straight and hips slightly tucked to avoid hyperextending your lower back, slowly roll the barbell forward, extending your body as you go.
4. Continue to roll the barbell forward until your body is almost close to the ground, as shown in the third image. Hold your body rigid to maximize tension in the core muscles.
5. Pause briefly in the extended position without allowing your back to sag or hips to pike up.
6. With control, use your core muscles to pull yourself back to the starting position, as depicted in the second image.
7. Remember to breathe normally throughout the exercise, exhaling as you roll the barbell forward and inhaling as you return to the starting position.
8. Perform the desired number of repetitions and sets.
Safety Tips: Keep the movement controlled; avoid jerky motions which can cause strain or injury. Engage your core throughout the exercise to support the lower back. If new to this movement, consider starting with an ab wheel rollout or using straps to prevent the barbell from rolling too far forward.
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