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Stability Ball Pull In
A challenging dynamic core exercise performed in a plank position, using a stability ball to roll the knees toward the chest, strongly activating the abs and hip flexors for stability and movement.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Quads, Shoulders
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
7/10Iliopsoas
Quads
4/10Rectus Femoris
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest shorter to emphasize core endurance.
How to Perform
Start in a high plank position with hands directly under the shoulders. Place your shins or feet on top of the stability ball, maintaining a straight line from head to heels.
- Brace your core tightly and slightly tuck your hips to stabilize the spine.
- Slowly bend your knees, rolling the ball toward your chest using your lower abs and hips.
- Pull the knees in as far as comfortably possible without losing the spinal position.
- Pause briefly when the knees are fully tucked.
- Extend your legs back smoothly, allowing the ball to roll back to the starting plank position.
Coaching Tips
Form Cues
- Maintain straight plank
- Roll slow and controlled
- Hips high and tight
- Squeeze the abs hard
- Don't let hips sag
Breathing
Inhale while holding the plank position; exhale forcefully as you pull your knees toward your chest (concentric phase).
Tempo
2-1-2
Range of Motion
Tuck the knees close to the chest, maximizing core contraction while keeping the upper body and spine stable.
Safety
Safety Notes
- Stop immediately if you feel sharp pain in the lower back.
- Ensure wrists are aligned and comfortable.
Spotting
Not recommended; maintain core control throughout the exercise.
Common Mistakes
- Allowing the hips to drop too low
- Losing core tension
- Rushing and using momentum
- Rounding the upper back
When to Avoid
- Acute lower back pain
- Unstable shoulder joints
- Wrist injuries
Flexibility Needed
- Adequate wrist extension
Build Up First
- Proficient high plank hold (30+ seconds)
- Basic core bracing competency
Also known as
Stability Ball Knee Tuck, Exercise Ball Pull-In, Ball Knee Tucks, Plank Ball Tuck
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