Knee Roll

Start Position

Finish Position


The Knee Roll is an example of an exercise that you’ll learn during my seminar “Stability Ball Workouts”. It is a great exercise because it uses only one piece of affordable equipment, a stability ball. And it can be performed anywhere. It’s also an excellent exercise because many muscles are engaged, including;

  • Core (the muscles that stabilize the spine and pelvis)
  • Abdominals (muscle that move the torso)
  • Scapular (shoulder blade) stabilizers
  • Hip Flexors

In the Start Position you want to be in a Plank. Your hands should be directly under your shoulders, your elbows should be straight (but not locked). The lower part of your shins, ankles and top of your shoes should be on top of the ball. It’s important to select the proper size ball. When you are in the Start Position your entire body should be parallel to the ground.

From the Start Position, exhale as your roll the ball. You’re hips/Butt should elevate slightly and you should focus on pulling your knees toward the middle of your upper arms (above the elbow but below the shoulder).

Inhale as you return the ball to the Start Position. Avoid allowing your hips to sag/dip when you are in the Start Position.


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