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Abs

Stability Ball Rollout

The Stability Ball Rollout is a strength exercise for your abs. Share of the load in the Zulta muscle model: upper abs 30%, lower abs 22% and obliques 14%.

Level: BeginnerEquipment: Other equipmentMulti-joint (compound)

How to do it

  1. Kneel on a mat facing a stability ball and rest your forearms or fists on top of it.
  2. Brace the abs and tuck the pelvis slightly so the back is flat.
  3. Roll the ball forward, letting the arms and hips extend together.
  4. Stop when the body forms a long line and the lower back is about to sag.
  5. Pull the ball back toward the knees with the abs.

Tips

  • Keep the hips moving with the shoulders, not trailing behind.
  • Breathe out as the ball rolls back in.

Common mistakes

  • Letting the lower back arch at the far point.
  • Sitting the hips back to cheat the return.
  • Rolling the ball out to the side.

Muscles worked by the Stability Ball Rollout

  • Upper abs Primary30%
  • Lower abs Primary22%
  • Obliques Secondary14%
  • Lats (upper) Secondary10%
  • Serratus anterior Minor6%
  • Triceps (long head) Minor4%
  • Front delts Stabilizer4%
  • Hip flexors Stabilizer4%
  • Spinal erectors (lower back) Stabilizer3%
  • Gluteus maximus Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Rolling out and back is dynamic anti-extension: the abs resist the lower back arching while the lats pull the arms back in.

Stability Ball Rollout alternatives

Same equipment

Different equipment

No equipment

Make it harder

Similar exercises

Frequently asked questions

What muscles does the Stability Ball Rollout work?

Mainly the upper abs and lower abs. The obliques and lats (upper) assist.

Is the Stability Ball Rollout good for beginners?

Yes. The Stability Ball Rollout is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Stability Ball Rollout?

For example the Ab Wheel Rollout, Ab Wheel Rollout (Kneeling) and Swiss Ball Rollout. They train mostly the same muscles.

How do you make the Stability Ball Rollout harder?

Add weight or reps, or move on to the Ab Wheel Rollout and Ab Wheel Rollout (Kneeling).

Sources

  • Escamilla et al. 2010, JOSPT 40(5):265-276 (roll-outs and pikes)

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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