Stability Ball Rollout On Knees

Muscles worked

Setup

1. Kneel on a soft mat with a stability ball positioned directly in front of you.
2. Place your forearms on the top of the ball with your hands in loose fists, elbows bent at 90 degrees.
3. Position your knees hip-width apart and tuck your pelvis slightly (posterior pelvic tilt) to engage your glutes and lower abs.
4. Ensure your shoulders are stacked directly over your elbows in the starting position.

How to do it

1. Inhale and slowly roll the ball forward by extending your arms and allowing your hips to move toward the floor in a controlled manner.
2. Continue rolling out as far as you can while maintaining a perfectly flat back and neutral spine.
3. Exhale forcefully and use your abdominals and lats to pull the ball back toward your knees to return to the starting position.
4. Maintain a slow, controlled tempo, taking roughly 3 seconds to roll out and 2 seconds to return.

Form checklist

• Do not let your lower back arch or 'sag' toward the floor at the bottom of the movement.
• Keep your glutes squeezed tight throughout the set to protect your lumbar spine.
• Ensure your hips move forward with your torso; do not leave your butt behind over your heels.
• Keep your neck neutral by looking at a spot on the ball or just in front of it.

Pro tips

• Think about 'pulling' the ball back with your belly button rather than just your arms to maximize mind-muscle connection.
• At the furthest point of extension, pause for one second to maximize time under tension where the core is most challenged.

Make it harder

• Increase the range of motion by rolling out until your arms are fully extended and your chest is close to the ball.
• Narrow your knee stance or transition to a 'staggered' foot position to reduce your base of support.

Frequently asked

What muscles does the stability ball rollout on knees work?

The stability ball rollout on knees primarily targets the abs, lats, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the stability ball rollout on knees?

The stability ball rollout on knees uses stability ball.

Is the stability ball rollout on knees good for beginners?

The stability ball rollout on knees is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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