Pull-In (On Stability Ball)

Setup

1. 01Kneel behind a stability ball and walk out into a plank with shins on the ball.
2. 02Place hands on the floor directly under the shoulders.
3. 03Form a straight line from head to ankles.
4. 04Brace the trunk and steady the ball before the first rep.

Execution

1. 01Pull the knees toward the chest, rolling the ball in under the hips.
2. 02Let the hips rise slightly as the knees tuck fully.
3. 03Extend the legs back out to the straight plank under control.
4. 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.