1 / 10
anti extension
Stability Ball Rollout
Search GoogleStability Ball Rollout is a beginner anti extension exercise using stability ball. It primarily trains core. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- core
- Secondary
- shoulders, lats
- Equipment
- stability ball
- Mechanic
- compound
Setup
- — Prepare the stability ball and clear the movement area.
- — Set your stance, grip, and starting position before beginning stability ball rollout.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Roll the forearms forward while the body remains braced.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the anti extension.
- — Roll the forearms forward while the body remains braced.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo stability ball rollout
Regressions
- — Supported or reduced-range stability ball rollout