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Stability Ball Pike
PullCompoundBodyweightBeginner
Muscles worked
Front
Abdominals
Instructions
- 1Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
- 2Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
- 3While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
- 4Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
- 5Repeat for the recommended 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 Stability Ball Pike
The stability ball pike combines a push-up position with hip flexion by rolling an exercise ball under the shins, an unstable movement that intensely works the abs as well as the shoulder stabilizers. By pulling the knees toward the chest while keeping the torso stable in the push-up position, it's an excellent combined exercise for complete core strength.
check_circleBenefits
- check_circleIntensely works the abs and shoulder stabilizers
- check_circleEffective combined exercise for complete core strength
- check_circleBall instability that reinforces overall control
lightbulbExecution tips
- lightbulbKeep the back perfectly straight throughout the movement
- lightbulbControl the ball's roll well in both directions
- lightbulbPosition the hands flat for more stability
warningCommon mistakes
- warningHips sagging during the movement
- warningToo fast a tempo that compromises ball control
- warningExcessive range that destabilizes the push-up position
helpFrequently asked questions
Is this exercise suitable for beginners?expand_more
No, it already requires good mastery of the plank; start with that basic exercise before the ball pike.
What ball size should I use?expand_more
A standard 55 to 65 cm ball works well for most trainees.
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