The Rolling Back

The Rolling Back gif

About

This rolling move loosens your spine and boosts balance.

How to The Rolling Back

Starting Position

1. Hug your knees and round your spine.

2. Lift your feet to maintain balance.

Proper Form

1. Roll back while keeping your back rounded.

2. Roll forward again and regain your balance.

Breathing Technique

Inhale when going back, and exhale when coming up.

Precautions

1. Do not tense your neck and shoulders.

2. Keep your back rounded to avoid hitting the floor hard.

From the Community

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The Rolling Back Community

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Curious about a Core workout plan that includes the The Rolling Back

The Rolling Back Alternatives

Leg Raise

Crunch

The Rolling Back vs Starfish Crunch

The Rolling Back

About

How to The Rolling Back

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Rolling Back Related Reading

Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women

Time under tension does matter — just not the way you think

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

The Rolling Back Alternatives

The Rolling Back vs

The Rolling Back

About

How to The Rolling Back

Starting Position

Proper Form

Breathing Technique

Precautions

From the Community

The Rolling Back Related Reading

Squat vs. leg press: the muscle gains are the same when volume matches, per a 2025 RCT of 70 women

Time under tension does matter — just not the way you think

Coffee before a workout does help — but only if you time it right, per a 24-study meta-analysis

RPE vs RIR: the number that tells you exactly how hard to push — backed by 4 RCTs

Mechanical tension is the primary driver of muscle growth — and 5 peer-reviewed reviews in Sports Med explain exactly why

3 days a week is enough — and a J Strength Cond Res RCT of 32 athletes proves it works

The Rolling Back Alternatives

The Rolling Back vs