Stability Ball Knee Tucks
Push-up plank with shins on a stability ball, rolling knees in — combined trunk work and shoulder stability.
Level: Intermediate
Primary: Abs
Movement: Isolation
Tags: Balance / Stability
Type: Light Activity
Equipment: Stability Ball
Sports: Golf Gymnastics Swimming
Target muscles
The rectus abdominis drives the knee tuck. The hip flexors lift the knees. The shoulders and triceps hold the plank position.
How to perform
Setup
Start in a push-up position with shins on the stability ball.
Execution
Engage the core and pull the knees toward the chest by rolling the ball forward. Extend the legs back out to the plank position.
Common mistakes
- Letting the ball roll uncontrolled.
- Hips piking too high.
- Sagging hips.
- Going too fast.
- Soft shoulders.
Progressions and regressions
Regress to mountain climbers. To progress, work for time, pike variations.
Programming notes
Trunk work. 3 sets of 8-12 reps, twice a week.
