Exercise guide
Exercise Ball Pull-In
The Exercise Ball Pull-In begins in a push-up position with the shins supported on a stability ball. The knees draw toward the chest as the ball rolls forward, then the legs extend to return. The abdominals control the relationship between the pelvis and torso while the shoulders support the upper body.
Training context
Keeping the Exercise Ball Pull-In controlled
The upper body should remain relatively fixed while the knees and ball move. Allowing the shoulders to shift far behind the hands or the hips to sag changes the exercise.
The farther the ball sits toward the feet, the more difficult the starting plank becomes. Begin with more of the lower legs supported when learning the movement.
Technique overview
Keep the shoulders stacked over the hands
Begin in a firm plank with the shins supported on the ball. Bend the knees and draw them toward the chest while allowing the ball to roll beneath the legs. Pause without rounding excessively, then extend the legs slowly. End the set when the hips sag or the ball can no longer be controlled.
Treat this as an overview and use a range, pace, and setup you can control.