Exercise of the Month: Hip Rolls on the Stability Ball™

Targets glutes, hamstrings and abs


  • Lying on mat, lower legs resting against the ball. Legs bent, hip-distance apart. Pelvis and spine in neutral position.


  • INHALE to prepare
  • EXHALE Initiate from tailbone and slowly roll through imprint off mat until hips are lifted; weight is resting between shoulder blades. Straighten legs during roll-up.
  • INHALE Hold position and keep abdominal muscles tight, with legs straight.
  • EXHALE Initiate from upper spine and slowly roll through imprint to mat, bend knees and return to the starting position.

    Complete 3-5 repetitions.

Remember to start your workout with a warm-up routine.
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This exercise is excerpted from the Easy Start Poster included FREE with the purchase of any Stability Ball Power Pack.

Find more exercises in the STOTT PILATES Manual Library comprised of ten titles that document the entire STOTT PILATES exercise repertoire.


CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor.

To reduce risk of injury, never force or strain during exercise. STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.