Stability Ball Roll Out
The Stability Ball Roll Out is an effective anti-extension core exercise that strengthens the abdominals by challenging your ability to maintain a neutral spine while extending your lever length. This movement targets the deep core muscles, shoulders, and lats, offering a functional progression from standard planks.
Since this exercise places significant torque on the lumbar spine, our AI analyzes your RPE and previous set performance to ensure you stop before fatigue compromises your form. If you've logged recent lower back tightness or poor sleep quality, the app may automatically suggest a regression like the Dead Bug to protect your spine while still training the core. Additionally, by tracking your progress over time, the AI knows exactly when you've mastered the stability requirements to graduate to the more demanding Ab Wheel Rollout.
Form Cues
- Kneel and place your forearms or hands on the ball with a neutral spine
- Brace your core tightly as if preparing for a punch
- Squeeze your glutes to keep your hips aligned with your shoulders
- Roll the ball forward only as far as you can control without arching
- Pull back to the start using your abs and lats
- Don't let your lower back sag or hyperextend at the bottom
- Don't leave your hips behind while only moving your arms
- Don't shrug your shoulders up toward your ears
- Don't use momentum to jerk your body back to the starting position
Common Mistakes
- Hyperextending the lower back (swayback)
- Hinging at the hips instead of moving the whole body
- Rolling out further than strength allows
- Relaxing the core tension at the bottom of the rep
Muscles Worked
This exercise is a premier 'anti-extension' movement, forcing the rectus abdominis and deep transverse abdominis to work overtime to prevent your spine from arching. While the core is the primary engine, your anterior deltoids and lats play a crucial role in stabilizing the shoulder joint as the lever arm lengthens.
Primary
Secondary
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