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Back · Strengthening

SwissBall Roll-out for the Lower Back

SwissBall roll-out, 3 sets, 10 repetitions

Illustration of the SwissBall Roll-out for the Lower Back exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Kneel in front of a SwissBall, place your forearms on the ball while keeping your back straight and pelvis stable. Slowly roll the ball forward by extending your arms, maintaining abdominal activation and lumbar control. Then return to the starting position without arching the lower back.

Tips: Keep your core engaged to protect your lumbar spine. Do not let the pelvis tilt or the back sag during the movement.

Progression: Gradually increase the rolling distance of the ball or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
SwissBall
Starting position
Kneeling, forearms on SwissBall, neutral spine
Clinical goal
Muscle strengthening of the lower back and trunk stabilization
Also known as
SwissBall roll-out, lumbar extension with SwissBall, forward rolling SwissBall

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.