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Stability Ball Pike
This is an advanced bodyweight core exercise that uses a stability ball to challenge the abs, hip flexors, and shoulders, building dynamic core strength and stability.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Lower Back, 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
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Shoulders
6/10Anterior Delts
Lower Back
3/10Erector Spinae
Glutes
3/10Glute Max
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Keep rest shorter to maximize core endurance.
How to Perform
Start in a push-up position with your hands shoulder-width apart on the floor. Place your shins or feet on top of the stability ball, keeping the body in a straight line from head to heels.
- Brace your core tightly, keeping your legs straight and lifting your hips toward the ceiling.
- Simultaneously roll the ball forward using your shins until your body forms an inverted 'V' shape (pike).
- Pause briefly at the top position, maximizing core contraction.
- Slowly and controlled, lower your hips while rolling the ball back to the starting straight plank position.
Coaching Tips
Form Cues
- Pull the ball in.
- Hips high and forward.
- Keep legs straight.
- Shoulders over hands.
Breathing
Exhale forcefully as you lift your hips and pull into the pike; inhale as you slowly return to the plank position.
Tempo
2-1-1
Range of Motion
Move from a neutral plank position (hips flat) to maximum hip flexion where the body forms a deep inverted V.
Safety
Safety Notes
- Avoid if you have acute wrist, shoulder, or lower back pain.
- Ensure controlled movement; do not allow the ball to roll out quickly.
Spotting
Not recommended. Maintain core tension throughout the movement to ensure stability.
Common Mistakes
- Letting the hips sag in the plank position.
- Bending the knees during the pike.
- Rushing the return movement.
- Rounding the upper back excessively.
When to Avoid
- Acute wrist or shoulder injury.
- Severe low back instability.
Flexibility Needed
- Good wrist extension.
- Adequate shoulder stability.
Build Up First
- Proficient plank hold (60 seconds).
- Mastery of the Stability Ball Knee Tuck.
Also known as
Ball Pike, Swiss Ball Pike, Ab Pike on Ball
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