Demo & instructions
Stability Ball Knee Tuck
Also known as: Swiss Ball Knee Tuck, Stability Ball Jackknife, Ball Knee Tuck
Instructions
From a push-up position with your shins on a ball, you pull your knees toward your chest and roll back out. It trains the abs and hip flexors while your shoulders and trunk hold a steady plank.
- Movement
- Trunk flexion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 6–20 reps
Setup
- 1Kneel in front of the ball, lie over it, and walk your hands forward until your shins rest on top.
- 2Set your hands under your shoulders with arms straight.
- 3Tighten your midsection so your body forms a straight line from shoulders to ankles.
Execution
- 1Bend your knees and draw them toward your chest, rolling the ball forward under your shins.
- 2Let your hips rise only slightly as your lower back rounds a little at the top.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
