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Stability Ball Pike
A plank-position core exercise where the feet ride a stability ball and the hips lift into a pike, training the anterior core under a long lever.
CoreStability BallAnti-extension core with hip flexion
GoLightWeight mediastability-ball-pike
시범 영상 준비 중
Primary
Rectus abdominis
Secondary
Hip flexorsDeltoidsSerratus anterior
Equipment
Stability Ball
Pattern
Anti-extension core with hip flexion
Setup
- 01Set the shins and tops of the feet on a stability ball in a push-up position.
- 02Stack the shoulders directly over the wrists with straight arms.
- 03Brace the trunk so the lower back does not sag toward the floor.
- 04Set the neck in line with the spine, eyes just ahead of the hands.
Execution
- 01Pull the hips straight up toward the ceiling using the abdominals.
- 02Let the ball roll toward the hands as the legs stay straight.
- 03Finish with the hips over the shoulders and the body in an inverted V.
- 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.
Programming notes
- -Use 3 to 4 sets of 6 to 12 controlled reps; this is a technique exercise, not a max-effort one.
- -Place it after heavy compound work, when the trunk is warm but not exhausted.
- -Regress to the stability ball tuck if the hips cannot reach a full pike.