Swiss Ball Rollout
Wheel rollouts, or rollouts, engage a wide range 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 on the sides stabilize the core by resisting lateral tilting and rotation. This stabilization requirement is greater when using the stability ball as a surface.
The transversus abdominis (beneath the oblique abdominal muscles) draws the abdominal wall inward and thus acts as a natural weightlifting belt to stabilize the core. In the back, the erector spinae also contributes to stabilizing the spine.
The latissimus dorsi and pectoralis major perform a movement similar to the pullovers encountered in chest and back workouts. Both pull on the upper arms to bring them back from the overhead extended position to underneath the body. The triceps must work to keep the arms extended. The deltoids and rotator cuff muscles must stabilize the shoulder joint.
Muscles in the thigh 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
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1
Kneel on all fours with your forearms supported on a stability ball. Place your hands approximately shoulder-width apart. Cross your feet.
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2
Slowly and in a controlled manner, push yourself forward from your legs and knees. As you do so, extend your arms forward as if you want to fly over the ball.
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3
Try to extend your arms and (upper) legs as far as possible.
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4
Push forcefully downward with your arms to bring them back underneath 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 muscles of the shoulder joint)
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
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