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Stability Ball Ab Rollout
Stability ball ab rollout targets rectus abdominis and obliques to build core strength and anti-extension stability; progresses from traditional plank for intermediate users.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lower Back, Lats, Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Lats
4/10Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel on the floor facing a stability ball. Place forearms on the ball with elbows under shoulders and body in a straight line from head to knees.
- Brace core and glutes tightly.
- Slowly roll ball forward by extending arms, keeping body straight.
- Extend until full stretch in abs while maintaining control.
- Pause briefly at maximum extension.
- Pull ball back using abs, reversing to start position.
- Repeat for reps, focusing on form.
Coaching Tips
Form Cues
- Brace core tight
- Keep body straight
- Avoid back arch
- Control the roll
- Pull with abs
Breathing
Inhale during rollout; exhale and brace core on return.
Tempo
3-2-2
Range of Motion
Roll out to where body remains straight and hips do not sag; arms extend fully without lower back arch.
Safety
Safety Notes
- Maintain neutral spine
- Stop if lower back pain occurs
- Use appropriate ball size
- Progress from plank hold
Spotting
No spotter needed; perform solo with focus on form.
Common Mistakes
- Arching lower back
- Hips sagging or piking
- Overextending beyond control
- Using momentum
When to Avoid
- Chronic back pain
- Recent abdominal surgery
- Severe shoulder instability
Flexibility Needed
- Shoulder flexion for arm extension
- Ankle comfort in kneel
Build Up First
- Hold plank for 30-60 seconds
Also known as
Swiss Ball Rollout, Exercise Ball Ab Rollout, Stability Ball Roll Out
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