Demo & instructions
Stability Ball Pike
Also known as: Swiss Ball Pike, Ball Pike, Stability Ball Jackknife Pike
Instructions
From a push-up position with your feet on a ball, you lift your hips high and roll the ball toward your hands. A demanding blend of ab strength, shoulder support, and balance.
- Movement
- Trunk flexion
- Type
- Compound
- Level
- Intermediate
- Typical range
- 5–15 reps
Setup
- 1Kneel in front of the ball, place your hands on the floor, and walk out until your shins rest on top of it.
- 2Set your hands under your shoulders with arms straight.
- 3Tighten your trunk so your body forms a straight line from head to feet.
Execution
- 1Keeping your legs straight, lift your hips toward the ceiling.
- 2Let the ball roll along your shins toward your toes as your hips rise.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
