Core · Core
Stability Ball Rollout
The Stability Ball Rollout mainly trains your abs. Also working: obliques and lats.
Bodyweight
Exercise ball
Stable
How to do it
- Kneel in front of the ball, forearms resting on it
- Squeeze your glutes and abs, back straight
- Roll the ball forward until your body is fully extended
- Pull back with your abs, not your hips
Coach’s tip
Only roll as far as your back stays straight: an arching lower back is the signal to stop. The smaller the ball, the harder it gets.
Noticeably loads the lower back. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Grip
Forearms on the ball
Load
Bodyweight
You need
Exercise ball
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (core). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Stability Ball Rollout work?
Mainly the abs. The obliques and lats help.
What can I do instead of the Stability Ball Rollout?
For the same movement: Cable Crunch, Hanging Knee Raise and Forearm Plank. In DCFT you swap with one tap.
DCFT
The Stability Ball Rollout in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.