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Stability Ball Mountain Climbers

Intermediate

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Stability ball mountain climbers that target abs, hip flexors, and shoulders to build core stability, endurance, and cardiovascular fitness; adds instability for greater challenge than standard version.

About Exercise

Equipment

Stability Ball

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Abs, Hip Flexors

Secondary Muscles

Shoulders, Quads, Chest, Lower Back

Accessory Muscles

Glutes, Triceps

Popularity Score

Goals

Conditioning

Stability

Endurance

Training Style

Functional Training

HIIT

Calisthenics

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Abs

9/10

Rectus Abdominis, Transverse Abdominis

Hip Flexors

8/10

Iliopsoas

Obliques

6/10

External Obliques

Shoulders

5/10

Anterior Delts, Medial Delts

Quads

4/10

Rectus Femoris

Chest

3/10

Upper Chest

Lower Back

3/10

Erector Spinae

Glutes

2/10

Glute Max

Triceps

2/10

Programming

Typical Rep Range

20-60 reps

Rest Between Sets

30-60 seconds • Short rests to maintain intensity

How to Perform

Kneel in front of a stability ball and place hands on top, directly under shoulders, with arms extended. Extend legs back to form a straight high plank on toes, body aligned from head to heels.

Brace core and keep hips level.
Drive one knee toward chest or ball while maintaining plank.
Quickly return leg to start and alternate with opposite knee.
Continue alternating in controlled rhythm without rotating hips.
Maintain straight body line throughout.
Drive knees explosively for intensity if advanced.

Coaching Tips

Form Cues

Core tight
Hips level
Knees track straight
Shoulders over hands
Body rigid

Breathing

Inhale during leg return and exhale forcefully as you drive knee forward; brace core continuously.

Tempo

1-0-1

Range of Motion

Full plank from head to heels; drive knees to touch elbows or chest level without sagging or piking hips.

Safety

Safety Notes

Avoid if acute lower back pain
Start slow to master stability
Use mat under toes for grip
Stop if shoulders fatigue unevenly
Consult doctor for injury history

Spotting

No spotter needed; perform solo but use wall for ball support if beginner; focus on self-awareness for form.

Common Mistakes

Hips sagging low
Arching lower back
Ball wobbling excessively
Rotating torso
Rushing without control

When to Avoid

Acute shoulder injury
Lower back strain
Wrist instability

Flexibility Needed

Shoulder flexion for plank
Hip flexion for knee drive
Ankle dorsiflexion for foot position

Build Up First

Master standard plank hold
Proficient in basic mountain climbers
Stability ball plank competency

Also known as

Swiss Ball Mountain Climbers, Exercise Ball Mountain Climbers, Ball Mountain Climbers

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