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HyperBody
Exercise library · Core

Stability Ball Rollout.

Rollout variation using exercise ball for core activation.

Also known as: Ab Ball Rollout, Exercise Ball Rollout, Ball Rollout, Swiss Ball Rollout

IntermediateStability ball
The numbers
Sets
3–4
Reps
8–12
Rest
45–60 s
The play-by-play

How to do it.

  1. Step 01

    Kneel with forearms on ball

  2. Step 02

    Roll ball forward extending arms

  3. Step 03

    Pause then pull ball back in

  4. Step 04

    Keep core tight

  5. Step 05

    Repeat

What separates good from great

Pro cues.

  • Don't let hips sag

  • Start with short range

  • Keep motion slow

Common questions

Questions, answered.

What is the Stability Ball Rollout?
Rollout variation using exercise ball for core activation.
What muscles does the Stability Ball Rollout work?
The Stability Ball Rollout primarily works your abs and core. It also recruits your shoulders and lats as secondary movers.
What equipment do I need for the Stability Ball Rollout?
You need a stability ball to perform the Stability Ball Rollout.
How many sets and reps should I do for the Stability Ball Rollout?
A typical prescription for the Stability Ball Rollout is 3–4 sets of 8–12 reps. Rest about 45–60 seconds between sets.
Is the Stability Ball Rollout good for beginners?
The Stability Ball Rollout is best suited to intermediate lifters. Beginners can do it with light weight and close attention to form before progressing.

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