VARIATIONS
Stability Ball Knee Tuck
A core exercise performed in a plank position with the shins or feet resting on a stability ball, where you draw your knees toward your chest and then extend them back out. It trains the abs, hip flexors and deep core stabilisers while the unstable ball forces the whole body to resist sagging and rotation.
HOW TO DO IT
- Place your hands flat on the floor directly under your shoulders.
- Rest your shins or the tops of your feet on top of the stability ball.
- Brace your core and hold a straight line from head to ankles.
- Exhale and draw your knees in toward your chest, letting the ball roll forward.
- Pause briefly while squeezing your abs, then slowly extend your legs back out.
COMMON MISTAKES
- Letting the lower back arch or sag toward the floor.
- Using momentum to swing the legs instead of curling the pelvis.
- Piking the hips up instead of tucking the knees under.
- Dropping the legs back out too fast and losing balance.
TIPS
- Keep your hips level and avoid letting them twist as you tuck.
- Exhale as you bring your knees in, inhale as you extend back out.
- Move slowly; the ball makes momentum easy to generate.
- Press your palms firmly into the floor to stay balanced.
SAFETY
- The ball can roll; set up on a non-slip surface and keep a clear area around you.
- If you have lower back pain, start with the floor version before using the ball.
DETAILS
- Muscles
- Abdominals
- Equipment
- Exercise Ball
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Reps only
SIMILAR EXERCISES
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