Stability Ball Rollout
A kneeling rollout using forearms on a stability ball. It teaches anti-extension bracing with a shorter, more forgiving lever than an ab wheel.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Obliques
- Lats (Latissimus Dorsi)
- Serratus Anterior
- Sets
- 3
- Reps
- 8–12
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Kneel in front of a stability ball with forearms and clasped hands resting on top of it, hips and shoulders in line.
Brace your abs and squeeze your glutes.
Roll the ball forward by extending your arms and letting your hips move forward.
Stop when you feel your abs working hard but before your lower back arches.
Pull the ball back to the start with your forearms and abs.
Breathing: Inhale as you roll out, exhale as you return.
Coaching tips
Straight line knees to head
Small range first
Ribs stay down
Common mistakes
Letting hips sag
Sticking the hips back instead of moving as one unit
Rolling too far
Safety notes
Keep the range short until you can hold a neutral spine.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.