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Stability Ball Rollout
A kneeling anti-extension core exercise where the forearms rest on a stability ball and roll forward and back, training the abdominals to resist spinal extension under a lengthening lever.
CoreStability BallAnti-extension core (kneeling rollout)
GoLightWeight mediastability-ball-rollout
시범 영상 준비 중
Primary
Rectus abdominis
Secondary
ObliquesLatissimus dorsiHip flexors
Equipment
Stability Ball
Pattern
Anti-extension core (kneeling rollout)
Setup
- 01Kneel behind a stability ball with the forearms resting on top of it.
- 02Clasp the hands loosely or rest them flat on the ball.
- 03Set the hips directly over the knees with the trunk braced.
- 04Set a neutral spine before the ball starts to move.
Execution
- 01Roll the ball forward by extending the arms and hips slightly, lowering the torso toward the floor.
- 02Keep the spine neutral throughout the roll-out.
- 03Stop before the lower back is forced to arch.
- 04Pull the ball back in by contracting the abs, returning to the start position.
Checkpoints
- -The lower back stays flat, never arching as the ball rolls out.
- -The range stops well before the point where control is lost.
- -The hips travel with the torso rather than sagging independently.
- -The return is driven by the abs, not by yanking with the shoulders.
Common mistakes
- -Rolling out too far and letting the lower back sag into extension.
- -Using the shoulders to horse the ball back in instead of the core.
- -Letting the hips drop toward the floor during the rollout.
- -Holding the breath instead of maintaining a steady brace.
Programming notes
- -Use 3 sets of 6 to 10 reps, stopping well short of failure since a lost brace here loads the lower back directly.
- -Regress the range of the rollout before adding reps.
- -Progress toward a standing ab-wheel rollout once this is controlled through a full range.