Stability Ball Rollout on Knees Exercise Guide
Exercise Profile
- Target
- Iliopsoas
- Equipment
- Stability ball
- Body Part
- Hips
- Primary Muscle
- Iliopsoas
- Secondary Muscles
- Adductor Muscles, Adductor Brevis, Adductor Longus, Latissimus Dorsi, Pectoralis Major Sternal Head, Pectineous, Sartorius, Rectus Abdominis, Teres Major
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Kneeling Stability Ball Rollout
How to: Stability Ball Rollout on Knees
- Start in a kneeling position with the stability ball in front of you.
- Place your forearms on the ball, ensuring a comfortable grip.
- Slowly roll the ball forward while keeping your body straight from head to knees.
- Continue to roll out until you feel a tension in your core, then reverse the motion to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Letting the hips sag or arch excessively.
- Not engaging the core, leading to lower back strain.
- Using too much momentum instead of muscle strength.
Modifications
- Perform the rollout with knees on the ground for reduced intensity.
- Limit the range of motion if you're experiencing discomfort.
Tips
- Engage your core throughout the movement to maintain stability.
- Ensure that your hips do not sag towards the ground during the roll out.
- Control the movement on both the way out and back in.
Stability Ball Rollout on Knees Alternatives
Tags
core
hips
stability ball
strength
abdominal
flexibility