Stability Ball Rollout on Knees
The Stability Ball Rollout on Knees is an effective core strengthening exercise.
To perform this exercise:
- Kneel on the floor with a stability ball in front of you.
- Place your forearms on the ball and engage your core.
- Slowly roll the ball forward, extending your body while keeping your hips stable.
- Roll the ball back to the starting position, maintaining control throughout.
How to perform the Stability Ball Rollout on Knees
- Set up. Set up in a stable, balanced starting position appropriate for the Stability Ball Rollout on Knees using your stability ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rotator cuff.
- 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 rotator cuff 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.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Variations of Stability Ball Rollout on Knees
Related exercises
Agility Ball Drill
Perform the Agility Ball Drill to enhance your coordination and agility. This drill involves quick movements and chan…
Back Extension On Exercise Ball
Lie face down on an exercise ball with your feet on the ground and your toes pointed outwards. Place your hands behin…
Back Relaxation
Perform the Back Relaxation to relieve tension in your back muscles.Find a comfortable position on your back.Allow yo…
Back Stretch on Stability Ball
Perform the back stretch on a stability ball to enhance flexibility and relieve tension in your back.Begin by sitting…
Ball Sit-up (on stability ball)
Perform a sit-up while balancing on a stability ball to engage your core effectively.Begin by sitting on the stabilit…
Balloon Drill
The Balloon Drill enhances agility and coordination through dynamic movements.Set up a series of balloons at various …
Barbell Chest Press on Stability Ball
Perform the barbell chest press while seated on a stability ball to engage your core and improve stability.Begin by s…
Basketball Shot Jump
Perform a basketball shot jump to improve your shooting technique and explosiveness.Start in a standing position with…