Pull In on stability ball

Instructions

1
Start in a prone plank position with hands shoulder-width apart on the floor, feet resting on a stability ball, maintaining a straight body line from head to heels.
2
Engage core and stabilize shoulders, keeping elbows slightly bent and weight distributed evenly through hands and ball contact.
3
Slowly roll the stability ball toward the torso by flexing the hips and pulling the knees under the body, allowing the abdominals to lengthen and the lower back to extend slightly.
4
Drive through hands and engage core to roll the ball back to starting position by extending hips and straightening legs, returning to full plank position.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Transverse Abdominis, Erector Spinae
EQUIPMENTStability ball
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the Pull In on stability ball is an excellent addition to your routine. The mechanics of this Strength, Stretching exercise specifically bias the Waist, while the use of Stability ball allows for a smooth, natural resistance curve.

Benefits

  • Allows for a natural movement path that closely mimics functional daily activities.
  • Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
  • Acts as a highly scalable Strength, Stretching movement, perfect for both beginners and elite athletes.
  • Improves overall Waist stability and proprioception during heavy loads.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.

Common Mistakes

  • Losing core tension, leading to poor spinal alignment and reduced power output.
  • Failing to achieve a full range of motion, which drastically limits Rectus Abdominis engagement.
  • Using excessive momentum to swing the Stability ball rather than controlling the eccentric phase.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.

Pro Tips

Control the eccentric (lowering) phase of the Pull In on stability ball for 3-4 seconds to drastically increase time under tension.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Transverse Abdominis, Erector Spinae to maintain control of the Stability ball.

Exercise Variations

  • Dumbbell Pull In on stability ball
  • Cable Pull In on stability ball
  • Banded Pull In on stability ball

Frequently Asked Questions