Power of the Single Leg Glute Bridges
February 3, 2021

Add these to your exercise ball routine!

Exercise Ball Rollout

The exercise ball rollout is an effective exercise which improves not only ‘core stability’ but also shoulder strength and control. All you need is an Exercise ball, but this can also be performed using a TRX or Ab wheel.

Below is instructions on how to complete the exercise ball roll out.


Exercise ball rollout on elbow’s

  1. Start on your knees, with your elbows rested on the exercise ball. Try and keep your pelvis in a ‘neutral’ position.

2. Roll forward and extend your shoulder forwards. Try to make a straight line from your shoulder to your knees. Feel like you are ‘tensing’ through your abdominals during this movement. Hold this position for 1-3 seconds. Return back to the first position.


Exercise ball rollout on hands

  1. Start on your knees, with your hands rested on the exercise ball and arms in a straight position. Try and keep your pelvis in a ‘neutral’ position.

2. Roll forward, pushing your arms as far forwards as you comfortably can. Try and maintain a straight line between your shoulders and knees. Engage through your abdominals during this movement. Hold for 1-3 seconds and return back to the starting position.


How many sets and reps shoulder you do?

There is no minimal dose of exercise that will provide a strength improvement. In other words, something in better than nothing! Initially, try to complete 3-5 sets of 8- 20 repetitions. You want to feel about a 7/10 feeling of tiredness or fatigue in your abdominals and shoulders. Start by doing the rollout on your elbow and progress to the roll out on your hands once easy. You may feel tolerable discomfort when completing this exercise.

If you have any questions or concerns regarding this exercise, please don’t hesitate to visit one of our Physiotherapist or other qualified health professional before trying the exercise ball rollout.

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