Library / Chest
Stability Ball Rollout on Knees
Bodyweight · Isolation · Isolation
Chest Joint friendly
Default prescription & biomechanics
- Primary muscles
- Chest
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Kneel on the floor behind the stability ball.
- Place your forearms on the ball, hands clasped.
- Roll the ball forward, extending your body while keeping your core tight.
- Extend as far as comfortable without arching your lower back.
- PT Cue: Keep your core engaged throughout the entire movement.
Joint & safety considerations
No specific joint contraindications are flagged for Stability Ball Rollout on Knees. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Band Hip Adduction | Bands swap | Bands |
| Barbell Split Snatch | Barbell swap | Barbell |
| Cable Cross Over Revers Fly | Cable swap | Cable |
| Cable Hip Adduction | Cable swap | Cable |
| Cable Horizontal Pallof Press | Cable swap | Cable |
| Cable Incline Fly | Cable swap | Cable |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.