Core / Intermediate / Compound (multi-joint)

Stability Ball Knee Tuck

From a push-up position with shins on a stability ball, pull the knees toward the chest to train the abs and hip flexors.

At a glance

Primary

Abs, Hip flexors

Secondary

Obliques, Front delts, Chest, Serratus anterior

Equipment

Stability ball

Movement pattern

Trunk flexion, Hip flexion, Anti-extension (brace)

Level

Intermediate

Type

Core, Compound (multi-joint), Balance / unstable

Loads the wrist. Use a load you can control and skip it if it causes pain.

How to do it

1. Get into a push-up position with hands under shoulders and shins resting on a stability ball.
2. Brace your core so your body forms a straight line.
3. Pull your knees toward your chest, rolling the ball forward.
4. Pause, then extend your legs to roll the ball back to the start.

Tips

• Do not let the hips sag.
• Keep shoulders over the wrists.

Common mistakes

• ✗ Hips sagging in the plank position (ball version).

  Why it hurts: The lower back hangs into extension.

  ✓ Instead: Hold a solid plank before and after each pull-in.

• ✗ Leaning far back on the bench version.

  Why it hurts: The lower back and hip flexors take the load.

  ✓ Instead: Lean back slightly and curl the knees to the chest.

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