Core · Medicine Ball
Medicine Ball Roll Plank
How to do the medicine ball roll plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Medicine Ball
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Set up in a forearm plank with both forearms resting on a medicine ball, elbows under your shoulders and body in a straight line. Brace hard and make small controlled rolls of the ball while keeping your hips and torso locked in place. Hold the position for the desired time.
- 1Your entire core fighting to keep the plank rigid on the unstable ball
- 2Glutes and quads helping keep your hips level
- 3Shoulders stacked over the ball and working to stabilize
Common mistakes
- Letting your hips sag or pike up
- Holding your breath; breathe steadily
- Letting your head droop; keep your neck aligned
Muscles worked
The medicine ball roll plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
Kovo programs the medicine ball roll plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.