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Balance Trainer Stability Ball Knee Tucks
This dynamic plank variation uses a stability ball and balance trainer to challenge the core and hip flexors, building anti-extension strength and stability.
About Exercise
Equipment
Stability Ball, Balance Trainer, Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders, Glutes
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Shoulders
5/10Anterior Delts
Glutes
3/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Shorter rest periods are common for core endurance work.
How to Perform
Place the balance trainer dome-side up on the floor. Get into a high plank position with hands gripping the sides of the balance trainer and shins placed on top of the stability ball.
- Brace your core tightly and maintain a straight line from head to heels.
- Flex your hips and knees simultaneously to roll the stability ball toward your chest.
- Contract the abs fully as the knees tuck beneath your torso.
- Slowly extend the legs back out, controlling the stability ball to return to the starting plank position.
- Keep the lower back stable and avoid letting the hips sag.
Coaching Tips
Form Cues
- Pull knees to chest.
- Stable hips.
- Maintain spinal neutral.
- Slow, controlled return.
- Squeeze the abs hard.
Breathing
Exhale forcefully as you tuck the knees toward the chest, and inhale slowly as you return the legs to the extended plank position.
Tempo
2-1-1
Range of Motion
Start in a solid plank with fully extended legs and end when the knees are pulled close to the chest, flexing the hips significantly.
Safety
Safety Notes
- Ensure the stability ball is properly inflated and positioned.
- This exercise requires high core stabilization; discontinue if lower back pain occurs.
- Use caution as stability tools increase fall risk.
Spotting
Not recommended; the exercise is self-limiting. Focus on stability and control instead of external load.
Common Mistakes
- Piking the hips excessively during the tuck.
- Allowing the lower back to sag in the plank.
- Moving the ball too quickly or uncontrolled.
- Losing tension in the shoulders.
When to Avoid
- Acute lower back pain or disc issues.
- Unstable or recently injured shoulders.
- Severe wrist pain or carpal tunnel syndrome.
Flexibility Needed
- Good shoulder flexion and stability.
Build Up First
- Ability to maintain a stable high plank for 60 seconds.
- Competency with standard Stability Ball Knee Tucks.
Also known as
Stability Ball Knee Tucks, Plank Tucks
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