Primary
Core
Secondary
Shoulders
Equipment
Stability Ball
Difficulty
Intermediate
Type
Isometric
Preview a first week that includes Stir the Pot
MySetPlan shows you when to use Stir the Pot, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · Unlock the full plan with a 7-day trial
Exercise guidance based on established strength-training principles and practical programming.
Stir the pot is an advanced stability ball exercise where you make circular motions with your forearms while holding a plank on the ball. The circular movement creates rotational forces your core must resist, challenging anti-rotation from multiple angles.
When to use it
Use for advanced core training.
Who it's for
Intermediate to advanced for optimal results.
Place forearms on a stability ball and extend into a plank position. Make small circles with your forearms as if stirring a pot. Complete circles in one direction, then reverse. Keep your hips completely stable throughout.
Also targets: Shoulders
See where Stir the Pot fits — preview your first week
We slot it into the right day with sets, reps, and progression you can follow.
Place forearms on a stability ball.
Get into a plank position.
Make small circles with your forearms.
Like stirring a pot.
Circle in both directions.
Keep core tight throughout.
Very challenging core exercise.
Start with small circles.
Keep hips stable for optimal results.
Great anti-rotation work.
Use stir the pot as an advanced stability ball progression when static ball planks become easy. They work well for athletes needing dynamic stability and are excellent for building the anti-rotation strength needed in rotational sports.
Circles too big for optimal results.
Isometric holds like the Stir the Pot build strength at specific joint angles. This mistake changes the angle and reduces how hard your Core has to work. Lock into position and hold it.
Hips swaying - this is a common issue that reduces exercise effectiveness.
Losing hip position during the Stir the Pot changes the loading pattern and can reduce the intended work for your Core. Keep your hips aligned with the setup cues and move only through the range you can control.
Losing core engagement.
Losing your brace during the Stir the Pot can make the rest of your position less stable. Tighten your midsection before the rep and maintain steady tension while the load moves.
Intermediate to advanced for optimal results.
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 8-10 circles each way. Rest 60s.
MySetPlan places Stir the Pot inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Stir the Pot — and builds them into a monthly program. Every set, every rep, planned out.
Preview My First Week2-minute quiz · Unlock the full plan with a 7-day trial
Stir the Pot
Demo coming soon
Frequently Asked Questions About the Stir the Pot
The Stir the Pot primarily targets the Core, Obliques, making it an effective exercise for core development. Secondary muscles worked during the Stir the Pot include Shoulders, providing additional training stimulus. Stabilizer muscles engaged include Lower back, Hips.
The Stir the Pot is rated as intermediate difficulty, meaning it requires some training experience. Intermediate to advanced for optimal results. Focus on proper technique and consider starting with easier variations.
For the Stir the Pot, the recommended approach depends on your goals. 3 sets of 8-10 circles each way. Rest 60s. For strength, use 6-8 circles each direction. For muscle growth, perform 8-10 circles each direction. For endurance, complete 10-15 circles each direction.
The Stir the Pot typically requires a stability ball, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Stir the Pot include: Stability Ball Rollout, Plank. These exercises target similar muscle groups as the Stir the Pot and can be used as substitutes based on your equipment availability, gym setup, or training preferences.