Primary
Core
Secondary
Shoulders, Hip flexors
Equipment
Stability Ball
Difficulty
Intermediate
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Stability ball pikes are an advanced core exercise where you pike your hips up while balancing with shins on a ball. This combines hip flexor strength with intense anti-extension core demand. The unstable surface adds coordination challenge.
When to use it
Use for advanced core work for optimal results.
Who it's for
Intermediate to advanced for optimal results.
Start in a plank with shins on the ball. Keep arms straight and pike your hips toward the ceiling by pulling your feet toward your hands. Your body forms an inverted V at the top. Lower with control back to plank position. Keep legs straight throughout.
Also targets: Shoulders, hip flexors
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Start in plank with shins on stability ball.
Keep arms straight and core engaged.
Pike your hips up toward the ceiling.
Roll the ball toward your hands.
Lower back to plank position.
Keep legs straight throughout.
Very challenging exercise.
Keep core tight for optimal results.
Don't bend knees for optimal results.
Control the descent.
Use stability ball pikes when you have mastered basic planks and want advanced core work. They are excellent preparation for handstand training and gymnastics. Progress to this from stability ball knee tucks.
Bending knees - this is a common issue that reduces exercise effectiveness.
Letting your knees drift away from the intended line during the Stability Ball Pike changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Not going high enough.
On an upper-body pulling movement like the Stability Ball Pike, this mistake can shift work away from your Rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Losing balance due to lack of stability or focus.
On an upper-body pulling movement like the Stability Ball Pike, this mistake can shift work away from your Rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Intermediate to advanced for optimal results.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-12 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Stability Ball Pike could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
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Frequently Asked Questions About the Stability Ball Pike
The Stability Ball Pike primarily targets the Rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Stability Ball Pike include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Core stabilizers.
Our library labels Stability Ball Pike as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Stability Ball Pike. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Stability Ball Pike is a stability ball. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Stability Ball Pike include: Ab Wheel Rollout, Plank. These exercises target similar muscle groups as the Stability Ball Pike and can be used as substitutes based on your equipment availability, gym setup, or training preferences.