Stability Ball Rollout
Wheel roller or rollouts engage a large number of different muscles, including the abdominal muscles. To keep the torso in position, the rectus abdominis must work hard to prevent the back from extending.
The oblique abdominal muscles at the sides stabilize the core by limiting lateral tilting and rotation. This stabilization demand is greater when using the stability ball as a surface.
The transversus abdominis muscles, beneath the obliques, draw the abdominal wall inward and thus act as a natural weightlifting belt to stabilize the core. In the back, the erector spinae also helps stabilize the spine.
The latissimus dorsi and pectoralis major perform a movement similar to the pullovers used in chest and back workouts. Both pull on the upper arms to bring them back under the body from the overhead-extended position. The triceps must work to keep the arms extended. The deltoids and rotator cuff muscles must stabilize the shoulder joint.
The muscles in the thighs and pelvis are involved in bringing the knees toward the chest. The glutes and hamstrings must then engage to push the body forward again and extend the legs.
Stability ball rollout execution
-
1
Get onto your hands and knees with your forearms resting on a stability ball. Place your hands approximately shoulder-width apart. Cross your feet.
-
2
Slowly and in a controlled manner, push yourself forward from your legs and knees. During this movement, extend your arms straight forward as if you want to fly over the ball.
-
3
Try to extend your arms and legs, including your thighs, as far as possible.
-
4
Push down forcefully with your arms to bring them back under your body.
Stability ball rollout
Active muscles:
- Rectus abdominis
- External oblique
- Internal oblique
- Transversus abdominis (transverse abdominal muscle, or 'corset muscle')
- Serratus
Back:
- Latissimus dorsi
- Erector spinae
- Pectoralis major
- Deltoid
- Rotator cuff (stabilizing shoulder-joint muscles)
Arms:
- Triceps
Pelvis:
- Psoas major
- Iliacus
Legs:
- Rectus femoris
- Sartorius
- Hamstrings
Glutes:
- Gluteus
Stability ball rollout technique
Perform the exercise on a mat or place a towel under your knees for comfort.
Alternatives
- Wheel rollout
- Barbell rollout
Run your fitness business with more structure
- Planning, member management and coaching in one platform
- Built for coaches, studios and gyms
- Fewer separate tools, more overview
