How many reps of the roll to stand should you do when you are new to the exercise?

Start with 2 sets of 4 to 5 reps, using a light fingertip touch on the floor if needed to stand up cleanly. Reduce that assist bit by bit and only add reps once you can rise hands-free most of the time.

How do I make the roll to stand easier or harder?

If standing hands-free feels out of reach, keep a fingertip lightly on the floor for balance and remove it gradually as your timing improves. To make it harder, cross your arms over your chest for the whole rep or slow the roll-forward phase to reduce the momentum you rely on.

What is the roll to stand good for and when should I skip it?

It builds trunk strength, timing, and the single-effort coordination that carries over to sport and to simply getting up off the floor with ease. Skip it on a day your neck or low back is irritated, since the rolling phase moves through spinal flexion under a bit of momentum.

Intermediate

Roll to Stand

Roll to stand is the athletic skill of getting off the floor fast and efficiently. From your back you rock the knees toward your chest, then roll forward and plant the feet to pop up to standing, using just enough momentum and no hands. It builds trunk strength, timing, and single-effort coordination that transfers directly to sport and to simply getting up with ease.

Equipment: Body Weight
Body part: Abs, Quads
Type: Balance, Functional
Browse by muscle: Upper Rectus Abdominals, Rectus Femoris, Gluteus Maximus

How to do it

1
Lie on your back with the knees drawn toward your chest.
2
Rock your knees back toward your head to load a little momentum.
3
Roll forward and tuck the feet underneath as your weight comes over them.
4
Plant both feet flat and shift your chest forward over your base.
5
Stand up in one smooth effort without pushing off your hands.
6
Reset to the floor and repeat, keeping each rep controlled.

Tips

Use just enough rock to arrive over your feet; the goal is control, not a violent kip.
Land the feet flat and roughly hip width so you have a stable base to rise from.
If you cannot rise hands-free yet, use a light fingertip assist and reduce it over time.

Variations

Common mistakes

The feet land splayed wide apart or turned out instead of roughly hip-width, wobbling the base right when it needs to be stable.
Right as the feet plant, the chest stays upright instead of driving forward over the base, so there is nothing to stand up from.
The hands reach toward the floor the moment the stand feels shaky, undoing the hands-free point of the drill.
Rushing the whole sequence in one blur hides whether the feet actually land in a stable spot before standing.
The chin tucks hard to the chest through the roll for no reason, tensing the neck instead of staying relaxed.

Frequently asked

How many reps of the roll to stand should you do when you are new to the exercise?: Start with 2 sets of 4 to 5 reps, using a light fingertip touch on the floor if needed to stand up cleanly. Reduce that assist bit by bit and only add reps once you can rise hands-free most of the time.
How do I make the roll to stand easier or harder?: If standing hands-free feels out of reach, keep a fingertip lightly on the floor for balance and remove it gradually as your timing improves. To make it harder, cross your arms over your chest for the whole rep or slow the roll-forward phase to reduce the momentum you rely on.
What is the roll to stand good for and when should I skip it?: It builds trunk strength, timing, and the single-effort coordination that carries over to sport and to simply getting up off the floor with ease. Skip it on a day your neck or low back is irritated, since the rolling phase moves through spinal flexion under a bit of momentum.

Related exercises

Other movements among FitRay's 2,000+ exercises that load the same target muscle — same equipment and level first.

All Abs exercises