Dumbbell Rollout
The Dumbbell Rollout is an effective exercise for strengthening your core and improving stability.
- Start in a kneeling position with a dumbbell in each hand.
- Engage your core and slowly roll the dumbbells forward, extending your body.
- Keep your back straight and avoid sagging your hips.
- Roll out as far as you can while maintaining control.
- Pull the dumbbells back to the starting position using your core muscles.
How to perform the Dumbbell Rollout
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Rollout using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your glutes.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your glutes rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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