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Stability Ball Mountain Climbers
This dynamic plank variation uses a stability ball under the shins to destabilize the core. It targets the abs and hip flexors for enhanced core endurance and conditioning.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders, Obliques
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Shoulders
5/10Anterior Delts
Obliques
4/10External Obliques
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-90 seconds
How to Perform
Kneel facing away from the ball and place your shins or feet on top of the stability ball. Walk your hands out into a high plank position, ensuring your body forms a straight line from head to shins.
- Brace your core tightly and maintain a neutral spine, resisting the ball's instability.
- Rapidly drive one knee toward your chest, focusing on powerful hip flexion.
- Extend that leg smoothly back to the starting position on the ball.
- Immediately repeat the movement with the opposite leg, maintaining a quick, alternating pace.
- Continue alternating rapidly, ensuring your hips remain level and low.
Coaching Tips
Form Cues
- Hips stay low.
- Quick knee drive.
- Stable upper body.
- Resist the wobble.
Breathing
Exhale forcefully as the knee drives forward, and inhale as the leg extends back, maintaining continuous core bracing.
Tempo
1-0-1
Range of Motion
Drive the knee as far as possible toward the chest without rounding the lower back, raising the hips, or losing stability on the ball.
Safety
Safety Notes
- Avoid if you have acute wrist, shoulder, or lower back pain.
- Master the basic stability ball plank before attempting this dynamic movement.
- Focus on controlled movement before prioritizing speed.
Spotting
Not required; regress to a static plank if stability cannot be maintained.
Common Mistakes
- Piking the hips too high.
- Letting the hips sag excessively.
- Allowing the stability ball to roll side-to-side.
- Rounding the lower back during the drive.
When to Avoid
- Acute shoulder or wrist injuries.
- Severe low back pain or disc issues.
Flexibility Needed
- Good shoulder and scapular stability.
Build Up First
- Mastery of the standard high plank.
- Proficiency with the stability ball plank.
Also known as
Swiss Ball Mountain Climber
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