Core · Bodyweight
Spine Rolling
How to do the spine rolling, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the floor and hug your knees into your chest, chin tucked. Roll backward onto your upper back, then use the momentum to roll forward and return toward sitting. Keep your spine rounded throughout.
- 1Feel your spine roll smoothly one segment at a time
- 2Keep your knees pulled in and back rounded like a ball
- 3Use a gentle rock rather than a hard slam
Common mistakes
- Do not roll onto your neck or head
- Avoid flattening your back; stay rounded
- Do not throw yourself back with too much force
Muscles worked
The spine rolling mainly works the lower abs, with the upper abs, lower back, and hip flexors assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Lower BackSupport
- Hip FlexorsSupport
- ObliquesMinor
- HamstringsMinor
Kovo programs the spine rolling 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.