Rollout (Stability Ball): how to do it and muscles worked
The rollout (stability ball) mainly works your abs, with help from your lats. You need a stability ball.
Muscles worked
How to do the rollout (stability ball)
- 1
Kneel on a mat with your forearms on top of a stability ball, hands together or fists touching, back flat and abs braced.
- 2
Roll the ball forward by extending your arms away from you, until your body is long and straight, going as far as you can control.
- 3
Pull the ball back by tightening your abs, returning to the start. Breathe in as you roll out and out as you return.
Form tip: Keep your hips from sagging; shorten the range if you feel it in your lower back.
Common questions
- Which muscles does the rollout (stability ball) work?
- The rollout (stability ball) mainly works your abs. It also involves your lats.
- What equipment do I need for the rollout (stability ball)?
- You need a stability ball.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the rollout (stability ball) in SweatByte?
- Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More abs exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.