Stability Ball Pike
Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Stability Ball
Difficulty
Intermediate
Type
Pull
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A multi-joint movement that builds overall strength, the Stability Ball Pike targets your core through a pulling movement pattern. Use for advanced core work for optimal results.
Everything You Need to Know About the Stability Ball Pike
The Stability Ball Pike is a intermediate difficulty exercise that targets your Rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for advanced core work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate to advanced for optimal results. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Stability Ball Pike — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Stability Ball Pike?
- 1
Start in plank with shins on stability ball.
- 2
Keep arms straight and core engaged.
- 3
Pike your hips up toward the ceiling.
- 4
Roll the ball toward your hands.
- 5
Lower back to plank position.
- 6
Keep legs straight throughout.
What are the best tips for the Stability Ball Pike?
Very challenging exercise.
Keep core tight for optimal results.
Don't bend knees for optimal results.
Control the descent.
Common Stability Ball Pike mistakes
Bending knees - this is a common issue that reduces exercise effectiveness.
Letting your knees collapse inward during the Stability Ball Pike puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Not going high enough.
On pulling movements like the Stability Ball Pike, this mistake typically means your arms are doing work that should come from your Rectus abdominis. Initiate every rep by engaging your Rectus abdominis first, then let your arms follow.
Losing balance due to lack of stability or focus.
On pulling movements like the Stability Ball Pike, this mistake typically means your arms are doing work that should come from your Rectus abdominis. Initiate every rep by engaging your Rectus abdominis first, then let your arms follow.
Stability Ball Pike — who it's best for
Intermediate to advanced for optimal results.
How to Program the Stability Ball Pike
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-12 reps. Rest 60s.
What are good alternatives to the Stability Ball Pike?
Other Variations
- Stability Ball Knee Tuck
- Stability Ball Pike to Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Stability Ball Pike — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Master plank first.
- Use appropriately sized ball.