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Stability Ball Ab Rollout
A kneeling core exercise using a stability ball to improve anti-extension strength and shoulder stability. It targets the abs and lower back through a controlled plank extension.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
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
10/10Rectus Abdominis, Transverse Abdominis
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Shoulders
4/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds
How to Perform
Kneel facing the stability ball, placing your forearms and elbows centered on top of the ball. Position your knees hip-width apart and ensure your body forms a straight line from knees to shoulders.
- Brace your core and glutes tightly, maintaining a neutral spine.
- Slowly roll the ball forward by extending your arms and hips, keeping tension in your abdomen.
- Only roll out as far as you can maintain a perfectly flat back without hips sagging.
- Pause briefly at the point of maximal controlled extension.
- Use your core and lats to pull the ball back to the starting kneeling position.
Coaching Tips
Form Cues
- Brace your abs hard.
- Keep your hips tucked.
- Do not let hips drop.
- Roll out slowly.
Breathing
Inhale as you roll out, bracing hard throughout the movement; exhale powerfully as you return to the start.
Tempo
3-1-1
Range of Motion
Roll forward until the elbows are almost straight or until the hips are just above floor level, without allowing the lower back to extend.
Safety
Safety Notes
- Stop immediately if you feel pain in your lower back.
- Only extend as far as your core strength allows for perfect spinal neutrality.
- Keep the ball stable and controlled at all times.
Spotting
Not recommended. Use a reduced range of motion until sufficient core strength is developed.
Common Mistakes
- Allowing the lower back to arch excessively.
- Rolling out too far too quickly.
- Failing to brace the glutes.
- Shrugging the shoulders towards the ears.
When to Avoid
- Acute lower back pain.
- Recent abdominal surgery.
- Severe shoulder instability.
Flexibility Needed
- Good thoracic spine mobility.
Build Up First
- Competency in the static plank position for 60 seconds.
- Basic core bracing ability.
Also known as
Swiss Ball Rollout, Exercise Ball Rollout
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