Swiss ball walk-out

strengthencoreadvancedactive

Content last reviewed: 2026-07-14

Swiss ball walk-out demonstration

How to do it

Lie face down over a Swiss ball with your hands on the floor.
Walk your hands forward, letting the ball roll toward your feet, until your body is straight and braced like a plank.
Keep your core tight so your hips don’t sag.
Walk your hands back to return the ball toward your hips, and repeat.

Form cues

Begin with the ball closer to your hips; rolling it toward the shins or feet increases difficulty.
Keep the shoulders active and the body in one line without letting the low back sag.
Walk back slowly and stop if the ball feels unstable or you cannot control the return.

Dosage

2 × 5 reps

Muscles worked

rectus abdominis — anatomical illustration — rectus abdominisAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

obliques — anatomical illustration — obliquesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

gluteus maximus — anatomical illustration — gluteus maximusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

serratus anterior — anatomical illustration — serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: rectus abdominis, obliques, gluteus maximus, serratus anterior, scapular stabilizers

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