Core · Stability Ball
Stability Ball Rollout on Knees
How to do the stability ball rollout on knees, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Kneel on the floor and place your forearms on top of a stability ball. Brace your abs and roll the ball forward, extending your arms and lowering your torso while keeping your hips from sagging, then pull the ball back toward your knees by contracting your core. Roll out only as far as you can hold a flat back.
- 1Roll the ball forward and feel your abs and lats working hard to control
- 2it
- 3Keep a slight posterior pelvic tilt and squeeze your glutes to protect your lower back
- 4Pull the ball back by drawing your ribs toward your hips
Common mistakes
- Don't let your hips drop or your lower back arch; shorten the range if
- needed
- Avoid collapsing forward; control the rollout the whole way
- Don't shrug your shoulders or let the ball drift sideways
Muscles worked
The stability ball rollout on knees mainly works the upper abs and lower abs, with the lats, lower back, front delts, quads, glutes, and hamstrings assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- LatsSupport
- Lower BackSupport
- Front DeltsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
Kovo programs the stability ball rollout on knees 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.