Swiss ball rock 'n' roll

strengthencoreintermediate

Content last reviewed: 2026-07-14

Swiss ball rock 'n' roll demonstration

How to do it

Kneel in front of a Swiss ball and rest your forearms on top.
Brace your core and keep a straight line from knees to head.
Slowly roll the ball forward on your forearms, reaching out as far as you can control, then pull it back.
Keep your low back from sagging throughout.

Muscles worked

core stabilizers — anatomical illustration — core stabilizersAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

abdominals — anatomical illustration — abdominalsAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

Strengthens: core stabilizers, abdominals

4-Square Bridge March Dowel-Assisted Chair Squat Clamshells Quadruped Glute Kickback Eccentric Calf Raise