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Stability Ball Roll Out

An advanced core exercise that challenges stability and strength by rolling forward on a stability ball while maintaining proper plank position.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Start in a plank position with your forearms on the stability ball. Engage your core and slowly roll the ball forward by extending your arms, maintaining a straight body line. Roll out as far as you can while keeping your core engaged, then roll back to the starting position.

Starting Position

Begin in a forearm plank position with your forearms resting on the stability ball, body forming a straight line from head to heels.

Finishing Position

Return to the starting forearm plank position with the ball close to your body, maintaining the straight body alignment.

Form Cues

Keep your core tight, maintain a straight body line, control the roll out, engage your abs throughout

Common Mistakes

Sagging hips, arching lower back, rolling out too far, losing core engagement

Progression Tips

Try rolling out further, add a pause at full extension, or perform on a smaller ball for increased difficulty.

Regression Tips

Perform on knees, reduce the roll out distance, or use a larger ball for more stability.

Safety Notes

Stop if you experience lower back pain. Maintain proper form to avoid strain. Only progress when you can maintain good form throughout the movement.