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Stability Ball Rollout
Kneeling core exercise using a stability ball that targets abs, obliques, and transverse abdominis to build core strength and stability; scalable alternative to ab wheel rollout.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back, Lats, Shoulders
Accessory Muscles
Triceps
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
Obliques
8/10External Obliques, Internal Obliques
Lower Back
5/10Erector Spinae
Lats
4/10Teres Major
Shoulders
3/10Triceps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Kneel on the floor facing a stability ball with forearms placed on top, elbows under shoulders, hands clasped, core engaged, and spine neutral.
- Engage core and roll ball forward by extending arms while keeping hips level and back straight.
- Extend arms fully until body is parallel to floor, maintaining tension in abs.
- Pause briefly at full extension to feel core activation.
- Pull ball back toward knees using abdominal muscles, bending elbows.
- Return to start position with control, avoiding hip sag.
Coaching Tips
Form Cues
- Core tight
- Spine neutral
- Hips level
- Controlled extension
- Pull with abs
Breathing
Exhale as you roll out and inhale as you return; brace core throughout.
Tempo
3-1-2
Range of Motion
From forearms under shoulders to full arm extension with body in straight line from head to knees, without lower back arch.
Safety
Safety Notes
- Avoid if acute back or knee pain
- Prerequisite: Hold plank for 30-60 seconds
- Use mat for knee comfort
- Stop if form breaks
- Consult professional if pregnant
Spotting
Not typically needed; perform in open space with self-awareness for form.
Common Mistakes
- Arching lower back
- Sagging hips
- Rushing the movement
- Incomplete range
- Poor starting posture
When to Avoid
- Chronic back pain
- Knee injuries
- Pregnancy
Flexibility Needed
- Shoulder flexion to 160 degrees
- Ankle dorsiflexion for kneel
Build Up First
- Master basic plank hold
- Core bracing competency
Also known as
Swiss Ball Rollout, Exercise Ball Rollout, Stability Ball Ab Rollout
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