Exercise guide
Stability Ball Pike
The Stability Ball Pike is an advanced abdominal exercise performed from a plank with the shins supported on an exercise ball. The abdominals lift the hips and control the return while the shoulders stabilize the upper body.
Training context
Why the Stability Ball Pike Can Be Useful
The moving ball creates an unstable base, requiring the abdominals to control both the hip lift and the return to plank. The shoulders also work continuously to keep the upper body supported over the hands.
Use a smaller pike range until the ball can travel smoothly without the hips twisting or the shoulders shifting behind the hands. Repetitions should end when the return to plank can no longer be controlled.
Technique overview
Keep the shoulders stable as the hips rise
Begin in a firm plank with the hands beneath the shoulders and the shins supported on the ball. Brace the torso and raise the hips while rolling the ball toward the hands, keeping the arms straight and the movement controlled. Pause briefly at the highest stable position, then roll back slowly until the body returns to plank without allowing the lower back to sag.
Treat this as an overview and use a range, pace, and setup you can control.