Stability Ball Pike

Setup

1. 01Set the shins and tops of the feet on a stability ball in a push-up position.
2. 02Stack the shoulders directly over the wrists with straight arms.
3. 03Brace the trunk so the lower back does not sag toward the floor.
4. 04Set the neck in line with the spine, eyes just ahead of the hands.

Execution

1. 01Pull the hips straight up toward the ceiling using the abdominals.
2. 02Let the ball roll toward the hands as the legs stay straight.
3. 03Finish with the hips over the shoulders and the body in an inverted V.
4. 04Lower under control until the body returns to a flat plank.

Checkpoints

• -Legs stay straight; the movement comes from the hips, not the knees.
• -Shoulders stay stacked over the wrists throughout.
• -Lower back never sags at the bottom of the rep.
• -The ball moves smoothly rather than being kicked into position.

Common mistakes

• -Bending the knees, which turns the pike into a ball tuck.
• -Letting the hips sag on the way down and losing the brace.
• -Rushing the descent so the ball rolls out from under the feet.
• -Shrugging the shoulders up toward the ears at the top.