> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Body side roll

> Intermediate · Dynamic · Bilateral. Strength, balance

<video controls playsInline preload="none" poster="/images/exercises/w013.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fw013%2Fw013-264.mp4?alt=media&token=cfd2f73c-79a4-48fa-a2a5-b87aacf70a0e" className="w-full aspect-square rounded-xl" />

Also known as: Arch to Hollow body, Hollow to arch body.

| | |
| - | - |
| **Difficulty** | Intermediate |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 26 s |

## Technique

1. Lie on prone (face down) on the floor with arms extended overhead.
2. Lift the legs and arms engaging your lats and buttocks
3. Roll sideways across the floor while keeping arms and legs lifted off the ground throughout the rotation.

## Form tips

* Maintain Whole body tension and keep the Abs contracted.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Spine</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Obliques</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Pelvis</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Abs</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Neck</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Spinalis thoracis
  * Longissimus thoracis
  * Iliocostalis
  * External oblique
  * Internal oblique
  * Quadratus lumborum
  * Rectus abdominis
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/ground-hands-or-body" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" alt="Ground (hands or body)" noZoom className="m-0 w-full h-full object-contain" width="286" height="173" data-path="images/equipment/q01h.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Ground (hands or body)</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/neck" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Neck</a><a href="/collections/strength/abs" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Abs</a><a href="/collections/strength/obliques" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Obliques</a><a href="/collections/strength/spine" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Spine</a><a href="/collections/strength/pelvis" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Pelvis</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="scale-balanced" size={16} /> Balance</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/balance/body-balancing" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Body balancing</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Trunk</span><a href="/collections/joint-movements/trunk-extension" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />extension</a><a href="/collections/joint-movements/trunk-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />flexion</a><a href="/collections/joint-movements/trunk-lateral-flexion" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />lateral flexion</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Regressions

<Columns cols={3}>
  <Card title="Arch body hold" img="https://mintcdn.com/openmovement/qn9pA-8XF4O_0Hwh/images/exercises/e01m.jpg?fit=max&auto=format&n=qn9pA-8XF4O_0Hwh&q=85&s=0af6e766a06afd3faf9b142fd86f7b15" href="/exercises/arch-body-hold-e01m" width="320" height="320" data-path="images/exercises/e01m.jpg">Beginner</Card>
  <Card title="Hollow body hold" img="https://mintcdn.com/openmovement/9Q5h2q8IU-lkWVKY/images/exercises/e057.jpg?fit=max&auto=format&n=9Q5h2q8IU-lkWVKY&q=85&s=e9c4e36d0a750444ec7bb33391227e94" href="/exercises/hollow-body-hold-e057" width="320" height="320" data-path="images/exercises/e057.jpg">Novice</Card>
  <Card title="Hollow body crunch" img="https://mintcdn.com/openmovement/HEkm5v6rSDyOaCLR/images/exercises/e0ir.jpg?fit=max&auto=format&n=HEkm5v6rSDyOaCLR&q=85&s=51d44ad3b7acf8263ab3fcf9c5282bcd" href="/exercises/hollow-body-crunch-e0ir" width="320" height="320" data-path="images/exercises/e0ir.jpg">Novice</Card>
  <Card title="Prone hyperextension" img="https://mintcdn.com/openmovement/nwH6BZnsz47RprUp/images/exercises/e0rv.jpg?fit=max&auto=format&n=nwH6BZnsz47RprUp&q=85&s=9f3169ecfdd7289154ebecdb823dc42f" href="/exercises/prone-hyperextension-e0rv" width="320" height="320" data-path="images/exercises/e0rv.jpg">Beginner</Card>
  <Card title="Hollow side body hold" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x7.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=9e12ef418cfc58d1ee071a5578d20e8b" href="/exercises/hollow-side-body-hold-e0x7" width="320" height="320" data-path="images/exercises/e0x7.jpg">Novice</Card>
  <Card title="Side body crunch" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0x8.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=350073fc8252c86d06b3b9d7b6b2ec3d" href="/exercises/side-body-crunch-e0x8" width="320" height="320" data-path="images/exercises/e0x8.jpg">Novice</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Side plank toe touch" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0ah.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=b5e35254bd265b03ab83be1b898fc9d3" href="/exercises/side-plank-toe-touch-e0ah" width="320" height="320" data-path="images/exercises/e0ah.jpg">Intermediate</Card>
    <Card title="Straight legs butt walk" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0xd.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=105a4d512e0286f2e5eb108e94046571" href="/exercises/straight-legs-butt-walk-e0xd" width="320" height="320" data-path="images/exercises/e0xd.jpg">Novice</Card>
    <Card title="Weighted T-pushup" img="https://mintcdn.com/openmovement/C5MvCdZlQGzP5T4h/images/exercises/e1b5.jpg?fit=max&auto=format&n=C5MvCdZlQGzP5T4h&q=85&s=740a5e61c8a7fedd40a63998d2aea8d3" href="/exercises/weighted-t-pushup-e1b5" width="320" height="320" data-path="images/exercises/e1b5.jpg">Intermediate</Card>
    <Card title="Straddle-up" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0op.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=563d12539997ad41f5d2494be17f38ea" href="/exercises/straddle-up-e0op" width="320" height="320" data-path="images/exercises/e0op.jpg">Novice</Card>
    <Card title="Tuck-up" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0oo.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=1a99f116a4bb8d17d2c042948afad8ce" href="/exercises/tuck-up-e0oo" width="320" height="320" data-path="images/exercises/e0oo.jpg">Beginner</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/body-side-roll-w013). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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