Stability Ball Rollout

Setup & Positioning

"Kneel on the floor with a stability ball in front of you. Place your forearms and hands on top of the ball, elbows bent at about 90 degrees. Keep your hips slightly forward so your body is in a straight line from your knees to your head."

Key point: “Before you move, brace your core as if you’re about to be tapped in the stomach—this locks your spine into a safe, neutral position.”

Execution

"Slowly roll the ball forward by extending your arms and letting your hips travel forward. Go only as far as you can while keeping your lower back from sagging. Pause briefly, then pull the ball back toward you by engaging your abs and lats, returning to the starting position."

Where You Should Feel It

• Deep engagement in your abs throughout the movement
• Lats and shoulders working to stabilize the arms
• Light engagement in glutes and quads for support

Where You Shouldn’t Feel It

• Lower back strain (usually from letting hips drop)
• Neck tension from looking forward
• Shoulder discomfort from overreaching

Breathing

"Exhale as you roll out, inhale as you return. Keep breathing steady—don’t hold your breath."

Common Mistakes to Avoid

1. Overextending the lower back – Stop the rollout before your hips sag.
2. Rushing the movement – This is a control exercise, not a speed drill.
3. Letting the ball drift sideways – Keep it directly in front of you.
4. Starting too far forward – Begin with the ball closer until you build control.