Push-Ups With Feet On An Exercise Ball
Muscles worked
Instructions
- 1Lie on the floor face down and place your hands about 36 inches apart from each other holding your torso up at arms length.
- 2Place your toes on top of an exercise ball. This will allow your body to be elevated.
- 3Lower yourself until your chest almost touches the floor as you inhale.
- 4Using your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
- 5After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Push-Ups With Feet On An Exercise Ball
The push-up with feet on an exercise ball is an unstable variation of the standard push-up where the toes rest on a gym ball instead of the floor, shifting more weight onto the upper body while demanding significantly more core bracing. In a plank position with the hands on the floor at shoulder width and the toes resting on the ball, you lower your chest toward the floor while inhaling, then press back up while squeezing the chest. The ball's instability forces the core, hip, and shoulder muscles to work constantly to maintain body alignment, making this a full-body exercise that goes well beyond simple chest work. It's a solid progression for those who already master the standard push-up and want an extra challenge without adding external load.
check_circleBenefits
- check_circleIncreases difficulty without adding external load
- check_circleStrongly develops core and hip bracing
- check_circleEngages shoulder stabilizers alongside the chest
- check_circleA good progression after the standard push-up
lightbulbExecution tips
- lightbulbCenter the toes on top of the ball
- lightbulbKeep the body perfectly aligned, without arching the lower back
- lightbulbBrace the core hard to limit the ball's wobble
- lightbulbStart with a larger, more stable ball before progressing
warningCommon mistakes
- warningLetting the hips sag from a lack of core bracing
- warningPlacing the toes too far forward or backward on the ball
- warningAttempting the exercise without mastering the standard push-up first
- warningRushing through reps at the expense of control
helpFrequently asked questions
What level do I need for this exercise?expand_more
You should already be comfortable with standard push-ups and have solid core bracing before adding the ball's instability.
What size ball should I use?expand_more
A larger ball is more stable and easier to control when starting out; go smaller over time for added difficulty.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.