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Stability Ball Pull In
A stability ball exercise from plank position pulling knees to chest, targeting lower abs and obliques to build core strength and stability; effective for improving balance and conditioning.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Glutes, Lower Back
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
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
6/10Iliopsoas
Glutes
4/10Glute Max
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Position hands shoulder-width on floor in plank, shins on stability ball with body straight and core engaged.
- Pull knees toward chest slowly, rolling ball forward.
- Keep back straight and hips slightly elevated at top.
- Pause briefly with core tight.
- Extend legs back to plank, rolling ball rearward with control.
- Maintain straight body line throughout.
Coaching Tips
Form Cues
- Engage core fully
- Keep back neutral
- Roll ball smoothly
- Eyes forward
- Shoulders down
Breathing
Exhale as you pull knees in; inhale as you extend back. Brace core before each rep.
Tempo
3-1-2
Range of Motion
From full leg extension in plank to knees touching elbows, without excessive hip rise or back arch.
Safety
Safety Notes
- Use correctly sized, inflated ball
- Perform on non-slip surface
- Avoid if acute lower back pain
- Inspect ball for damage before use
- Start with shorter range if unstable
Spotting
No spotter needed; use wall for hand support if balance issues, or progress from knee-supported variation.
Common Mistakes
- Arching lower back
- Jerky uncontrolled pulls
- Hips sagging in plank
- Over-rotating torso
- Lifting hips too high
When to Avoid
- Acute lower back injury
- Shoulder instability
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion for plank
- Hip mobility for knee tuck
Build Up First
- Master basic plank hold
- Core engagement proficiency
Also known as
Swiss Ball Jackknife, Exercise Ball Pull-In, Knee Tuck on Stability Ball
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