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printer-friendly version| The Kneeling Roll-Out Jeremy Gentles, CSCS Primary Muscles Involved: Abdominals, Erector Spinae (Core) Preparation/Setup: Kneel in front of a stability ball, extend your arms and place your hands on top of the ball. Keeping your back straight, walk your hands out on the ball and let your hips and torso come forward slightly until you first feel your abdominals starting to work; this is your start position. Movement/Execution: From the starting position, continue pivoting at your knees, allowing your hips and torso to come forward as the stability ball rolls away from your knees. As you roll out, your forearms should make contact with the ball and your hands should remain in the same position on the ball. Continue rolling out until your chest drops towards the floor, but do not allow hyperextension of your lower back. Hold this end position for two seconds and return to the start position. Notes: It is very important to use your knees as the pivot point. Do not allow your hips to flex through the movement. Keep your head up and look forward throughout the movement. Additionally, while your chest will move towards the floor as you roll out, you should maintain your chest in an upright position (as much as possible).  |
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