Video Coming Soon
We're working on adding video demonstrations for this exercise.
Stability Ball Bear Plank Tuck
A core stability exercise using a stability ball in a plank position to tuck knees toward chest, targeting abs, transverse abdominis, and obliques to build core strength and balance; scale by holding static plank.
About Exercise
Equipment
Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders, Quads
Accessory Muscles
Lower Back, Glutes
Popularity Score
5
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
9/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Shoulders
4/10Anterior Delts
Quads
3/10Rectus Femoris
Lower Back
2/10Erector Spinae
Glutes
2/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Place stability ball on floor and position in high plank with hands under shoulders and shins on ball, body straight from head to heels.
- Brace core and keep back flat.
- Exhale and bend knees to pull toward chest, rolling ball forward.
- Pause briefly with abs contracted.
- Inhale and extend legs slowly, rolling ball back.
- Maintain straight body line throughout.
Coaching Tips
Form Cues
- Brace core tight
- Keep hips level
- Roll ball controlled
- Eyes down neutral
- Shoulders stable
Breathing
Exhale during tuck; inhale during extension. Brace core continuously.
Tempo
2-1-2
Range of Motion
Tuck knees until near chest without excessive hip pike; extend fully to straight plank alignment.
Safety
Safety Notes
- Ensure ball is properly inflated
- Discontinue if lower back or shoulder pain occurs
- Use shoelaces on ball for stability
- Avoid if wrist issues present
- Start with smaller tucks if beginner
Spotting
No spotting needed; self-supported exercise with focus on control.
Common Mistakes
- Allowing hips to sag
- Jerky uncontrolled movements
- Excessive lower back arch
- Poor hand placement
- Losing plank alignment
When to Avoid
- Acute lower back pain
- Shoulder instability
- Wrist pain or injury
Flexibility Needed
- Adequate shoulder flexion and stability
- Basic hip and knee mobility
Build Up First
- Proficient basic plank hold
- Core bracing competency
Also known as
Stability Ball Knee Tuck, Bear Plank Tuck on Ball, Ball Plank Knee Curl
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Plank
Stability Ball
Abs
Balance Trainer Stability Ball Knee Tucks
Balance Trainer, Stability Ball
Abs
Stability Ball V-Up
Stability Ball
Abs
Stability Ball Pike
Stability Ball
Abs
Stability Ball Pull In
Stability Ball
Abs
Stability Ball Crunch
Stability Ball
Abs
Stability Ball Rollout
Stability Ball
Abs
Stability Ball Dead Bug
Stability Ball
Abs
Stability Ball Leg Raise
Stability Ball
Abs
Stability Ball Half Moon
Stability Ball
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
