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Stability Ball Sprinters
Dynamic core exercise on a stability ball mimicking sprinting leg drive, targeting abs, obliques, and hip flexors to build stability, coordination, and endurance; enhances running efficiency and injury prevention.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques, Hip Flexors
Secondary Muscles
Lower Back, Quads, Hamstrings, Shoulders
Accessory Muscles
Triceps, Calves
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
Obliques
8/10External Obliques, Internal Obliques
Hip Flexors
8/10Iliopsoas
Glutes
6/10Glute Max
Lower Back
5/10Erector Spinae
Quads
4/10Rectus Femoris
Hamstrings
3/10Shoulders
3/10Anterior Delts
Triceps
2/10Calves
2/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds • Shorter for endurance focus
How to Perform
Position yourself in a plank with hands on the floor under shoulders and shins on the stability ball, body straight from head to heels.
- Brace your core and glutes to stabilize.
- Drive one knee toward your chest, rolling the ball forward slightly.
- Extend that leg back to plank position.
- Immediately drive the opposite knee toward your chest.
- Alternate legs in a controlled running motion.
- Maintain a straight body line throughout.
Coaching Tips
Form Cues
- Core tight
- Hips level
- Knees track straight
- Breathe steadily
- Control the roll
Breathing
Inhale as you extend the leg, exhale as you drive the knee forward; brace core continuously.
Tempo
1-0-1
Range of Motion
Knee drives to chest level without hip rotation or sagging; full plank extension from head to heels.
Safety
Safety Notes
- Use appropriately sized and inflated ball
- Perform on non-slip surface with mat
- Avoid if lower back issues present
- Start slow to build control
- Consult professional with injuries
Spotting
No spotting needed; use wall or partner for balance support if beginner.
Common Mistakes
- Hips sagging or piking
- Excessive hip rotation
- Using momentum over control
- Arching lower back
- Ball slipping from poor grip
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip mobility for knee drive
- Ankle dorsiflexion
Build Up First
- Master basic plank
- Core bracing proficiency
- Familiarity with stability ball
Also known as
Stability Ball Mountain Climbers, Swiss Ball Sprinters, Ball Knee Drives
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