Stability Ball Rollout
How to do it
Starting position
- Kneel down and rest your forearms on the stability ball.
- Set your knees hip-width apart.
- Squeeze your glutes, pull your ribs down, and lock your torso into a single unit.
- Make sure your lower back is not already arched.
Movement
- Keep your abs tight and roll the ball forward.
- Roll out only until right before your lower back arches.
- Hold briefly at that point.
- Pull the ball with your abs to return to the starting position.
Breathing
Inhale as you roll out, exhale as you return.
Cautions
- If your lower back sags, at that moment your lower back takes the load instead of your abs.
- The range that protects your lower back is more important than rolling out far.
- If you only push with your shoulders, your abs disengage, so keep your torso in a straight line.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Lats · Front delts |
| Equipment |  Stability ball |
| Movement pattern | Core |
| Rep range | 8–12 reps |
3 similar exercises
Representative exercise: Stability Ball Rollout
Related exercises
Crunch (Legs on Stability Ball)HarderStability Pull In to WallHarderLying Toe TapSimilar exerciseResistance Band Lying Leg RaiseSimilar exerciseAb Machine CrunchSimilar exerciseDumbbell Overhead Sit-upSame muscle · different equipmentMachine Lying CrunchSame muscle · different equipmentBarbell RolloutSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.