Abs
Stability Ball Pike
The Stability Ball Pike is a strength exercise for your abs. Share of the load in the Zulta muscle model: hip flexors 30%, lower abs 28% and upper abs 15%.
How to do it
- Kneel in front of a stability ball, place your hands on the floor and roll forward until your shins rest on the ball.
- Walk the hands out into a straight-arm plank with the body in one line.
- Keep the legs straight and lift the hips toward the ceiling, rolling the ball toward your hands.
- Stop when the hips are high above the shoulders and the ball is under the toes.
- Lower the hips slowly and roll the ball back to the plank.
Tips
- Keep the shoulders stacked over the wrists the whole time.
- Push the floor away as the hips rise.
Common mistakes
- Bending the knees instead of piking at the hips.
- Letting the hips sag at the bottom of the rep.
- Letting the shoulders drift behind the hands.
Muscles worked by the Stability Ball Pike
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
On the floor or a bench there is no hang. Piking from a plank on a ball or straps (Escamilla 2010, JOSPT 40(5):265-276). Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Stability Ball Pike alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Stability Ball Pike work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Stability Ball Pike good for beginners?
The Stability Ball Pike is rated intermediate. If you are new, learn the Leg Raise first and build up from there.
What is a good alternative to the Stability Ball Pike?
For example the Swiss Ball Pike, TRX Pike and Ab Coaster. They train mostly the same muscles, some with different equipment.
How do you make the Stability Ball Pike harder?
Add weight or reps, or move on to the Hanging Leg Raise and Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.