Video Coming Soon
We're working on adding video demonstrations for this exercise.
Stability Ball Bear Plank Tuck
A dynamic core exercise using a stability ball where the user starts in a plank and tucks the knees toward the chest. It targets the abs and hip flexors to build core strength and stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders, Glutes
Popularity Score
6
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
9/10Iliopsoas
Shoulders
4/10Anterior Delts
Glutes
4/10Glute Max
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place the shins on top of a stability ball and assume a high plank position with hands directly under the shoulders. Ensure the body forms a straight line from head to hips, engaging the core.
- Brace the core, maintain tension in the shoulders, and keep the hips flat.
- Slowly roll the ball toward your chest by flexing the hips and knees.
- Bring the knees in as far as comfortable without letting your lower back round excessively.
- Pause briefly when the core is maximally contracted.
- Slowly extend the legs and roll the ball back out to the starting plank position.
- Maintain core tension throughout the entire rolling motion.
Coaching Tips
Form Cues
- Hips stay flat
- Control the ball
- Shoulders over wrists
- Squeeze the abs
Breathing
Inhale during the extension (eccentric) phase; exhale forcefully as you tuck the knees toward the chest (concentric).
Tempo
2-1-1
Range of Motion
Start in a stable high plank with legs straight; finish with knees near the chest while maintaining a flat, stable torso.
Safety
Safety Notes
- Maintain shoulder stability throughout the movement to avoid injury.
- If lower back pain occurs, reduce the range of motion or substitute the exercise.
- Ensure the stability ball is properly inflated and positioned.
Spotting
Not recommended; focus on maintaining control and using a reduced range of motion if necessary.
Common Mistakes
- Letting the hips sag toward the floor.
- Excessive rounding of the upper back.
- Rolling out too far and losing control.
- Using momentum instead of core control.
When to Avoid
- Acute low back pain
- Severe shoulder instability
Flexibility Needed
- Adequate wrist extension
Build Up First
- Ability to hold a stable high plank for 30 seconds
Also known as
Ball Knee Tuck Plank, Stability Ball Ab Roll-in, Stability Ball Plank Roll-in
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Bear Plank Tuck
Stability Ball, Body Weight
Abs
Balance Trainer Stability Ball Knee Tucks
Stability Ball, Balance Trainer
Abs
Stability Ball Plank
Stability Ball, Body Weight
Abs
Stability Ball V-Up
Stability Ball, Body Weight
Abs
Stability Ball Pike
Stability Ball, Body Weight
Abs
Stability Ball Pull In
Stability Ball, Body Weight
Abs
Stability Ball Crunch
Stability Ball, Body Weight
Abs
Stability Ball Half Moon
Stability Ball, Body Weight
Abs
Stability Ball Deadbug
Stability Ball, Body Weight
Abs
Stability Ball Rollout
Stability Ball, Body Weight
Abs
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
