Swiss Ball Rollout

  • force push
  • level intermediate
  • category core
  • movement isolated


  • Kneel on floor or mat facing stability ball. Place arms on the ball with palms open and side by side. Elbows should be at a 90 degree angle and lower arms pointing slightly upwards.
  • Lean forward and roll arms over ball, rolling forward until arms are fully extended at the elbow. Return to original position by pulling arms back. Repeat.

Tips and Tricks

Make This Exercise Easier

  • Use a a larger ball. 
  • Roll arms out only partially. 
  • Place arms and legs further apart, which increases stability. 

Make This Exercise Harder

  • Roll out until shoulder and arms are fully extended. 
  • Use a smaller stability ball.
  • Kneel on elevated platform, with ball at a lower height.
  • Place arms and knees closer together, which decreases stability.
Muscles Used
legend Target muscle Synergist muscles Stabilizer muscles
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