Beginner
Lateral Roll
Author
Owen JonesUpdated
17 Sep 2024- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Lateral Roll is a great lower back and core strengthening exercise. It also improves hip stability and stresses knee extension in the most mechanically difficult range.
Exercise Instructions
-
Step 1
Lie on a swiss ball with face up and shoulder blades resting on the Swiss ball. Lift your hips and bend your legs 90 degrees with your feet flat on the floor. Stretch your arms out to the sides without dropping your hips. -
Step 2
Using your abs, roll the ball with your upper body, so your lower back is on the ball. Pause and change direction to return to the starting position. Repeat on the opposite side.
Muscle Groups
Lateral Roll targets Abs, Back, Hips, Total Body as seen below.
Exercise Tips
- Avoid turning too fast. Use slow, controlled movements to maintain balance.
- Squeeze your buttocks to keep your hips elevated throughout the movement.
Barbell Rollout
Advanced
Swiss Ball Rollout
Beginner
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