Forward Roll Out – Swiss Ball


1. Start by kneeling on a mat with the palm of your hands on the stability ball with a straight back and head in line with your spine.

2. Brace your core muscles then slowly start pushing the ball forward whilst keeping a straight line from your knees, through your hips to your shoulders.

3. Roll the ball as far forward as you can without letting your back ‘collapse’ whilst your arms remain straight.

4. Push yourself up by using your core muscles and not breaking the knee-hip-shoulder alignment.


Muscles Targeted: Lower back and Abdominals (Core)
Load & Repitions: 10-15 repetitions at slow controlled pace (reduce reps initially if finding difficult to maintain posture)


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