Stability Ball Stir the Pot exercise demonstration image

Video Coming Soon

We're working on adding video demonstrations for this exercise.

Stability Ball Stir the Pot

Intermediate
Home Friendly

A dynamic forearm plank variation using a stability ball to roll the arms in circles. It intensely targets the core and hips, building anti-rotation stability and shoulder endurance.

About Exercise

Equipment

Body Weight, Stability Ball

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Abs, Obliques

Secondary Muscles

Shoulders, Glutes

Popularity Score

6

Goals

Stability
Endurance
Conditioning

Training Style

Functional Training
Balance Training

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Abs

10/10

Rectus Abdominis, Transverse Abdominis

Obliques

9/10

External Obliques, Internal Obliques

Hip Flexors

6/10

Iliopsoas

Shoulders

5/10

Anterior Delts, Medial Delts

Glutes

4/10

Glute Max

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

30-60 seconds • Shorter rest periods are typical for core endurance work.

How to Perform

Assume a forearm plank position with elbows centered on the stability ball, ensuring the body forms a straight line from head to heels. Feet should be shoulder-width apart for better stability.

  1. Maintain a rigid plank, bracing the core and squeezing the glutes tightly.
  2. Slowly use your forearms to roll the stability ball in a small, controlled clockwise circle.
  3. Keep the hips and torso level, minimizing any spinal arching or sagging.
  4. Complete the desired number of revolutions in one direction, then immediately reverse the circle counterclockwise.

Coaching Tips

Form Cues

  • Core tight
  • Draw small circles
  • Hips stay level
  • Ribs down

Breathing

Inhale deeply before starting the movement, use cyclical breathing, and maintain continuous abdominal bracing throughout the set.

Tempo

2-0-2

Range of Motion

The ball should travel in small, controlled circles, approximately 6 to 12 inches in diameter, without causing the hips to drop or rotate.

Safety

Safety Notes

  • Stop immediately if sharp pain occurs in the low back or shoulders.
  • Ensure the ball is correctly inflated and placed on a non-slip surface.

Spotting

Not applicable; focus on maintaining strict core stability and form. Decrease the circle size if stability fails.

Common Mistakes

  • Allowing hips to sag or hike
  • Moving the circle too quickly
  • Excessive spinal rotation
  • Breathing shallowly

When to Avoid

  • Acute shoulder instability
  • Severe low back pain
  • Wrist or elbow pain

Build Up First

  • Competency in a standard forearm plank position for 60 seconds

Also known as

Stir the Pot, Stir The Pot on Ball, Stability Ball Core Circles

Found this helpful?

Share your thoughts or help us improve this guide.

Hero Image

Master your movement.

Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.

We use cookies to enhance your browsing experience, serve personalized content, and analyze our traffic. By clicking 'Accept All', you consent to our use of cookies.