Setup and loading
High plank with your shins or the tops of your feet on the stability ball. Easier version: stability ball knee tuck.
How to do the stability ball pike step by step
- In a high plank with your feet on the ball.
- Raise your hips toward the ceiling with straight legs, rolling the ball toward your hands.
- At the top, shoulders over your hands.
- Lower under control back to the plank.
Form cues
- Straight legs
- Push the floor away with your hands
- Lift from your abs
Common mistakes
- Bending your knees
- Letting your shoulders sag
- Lowering without control
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Sets and reps for your goal
Core & Stability
3 x 8-10 · rest 60 s3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Stability ballPick the diameter for your height (55-65 cm for most people).
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Variations and similar exercises
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