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Pull-In (On Stability Ball)
A plank with the shins on a stability ball, tucking the knees toward the chest to train the lower abs and hip flexors on an unstable base.
CoreStability BallDynamic plank with hip flexion
GoLightWeight mediapull-in-on-stability-ball
Demonstration coming soon
Primary
Rectus abdominisHip flexors
Secondary
ObliquesShouldersSerratus anterior
Equipment
Stability Ball
Pattern
Dynamic plank with hip flexion
Setup
- 01Kneel behind a stability ball and walk out into a plank with shins on the ball.
- 02Place hands on the floor directly under the shoulders.
- 03Form a straight line from head to ankles.
- 04Brace the trunk and steady the ball before the first rep.
Execution
- 01Pull the knees toward the chest, rolling the ball in under the hips.
- 02Let the hips rise slightly as the knees tuck fully.
- 03Extend the legs back out to the straight plank under control.
- 04Pause briefly in the plank before the next pull-in.
Checkpoints
- -Shoulders stay stacked over the hands during the tuck and extension.
- -The ball rolls in a straight line without wobbling sideways.
- -The return to plank is controlled, with no lower back sag at full extension.
- -The abs, not just the legs, drive the pull-in.
Common mistakes
- -Letting the hips drop below the body line as the legs extend.
- -Yanking the knees in fast and losing the ball.
- -Keeping too much weight on the toes so the ball barely moves.
- -Shrugging the shoulders instead of pushing the floor away.
Programming notes
- -Use 3 sets of 8 to 15 reps at a controlled tempo.
- -Hold a static ball plank for 20 to 30 seconds first if the setup feels unstable.
- -Progress toward pike-ups by lifting the hips high with straighter legs.
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