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Abs

Swiss Ball Pike

The Swiss 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%.

Also known as: stability ball pike

Level: IntermediateEquipment: Other equipmentMulti-joint (compound)

How to do it

  1. Set up in a straight-arm plank with your hands on the floor and your shins on a Swiss ball.
  2. Brace the abs so the body is straight from head to heels.
  3. Pike the hips up, keeping the legs straight, so the ball rolls in toward your hands.
  4. Hold for a moment with the hips high and the toes on the ball.
  5. Lower back to the plank slowly, rolling the ball back out.

Tips

  • Start with the ball closer to the knees for an easier version.
  • Keep the head between the arms, looking at the floor.

Common mistakes

  • Letting the lower back sag in the plank.
  • Bending the knees during the pike.
  • Shifting the weight backward off the hands.

Muscles worked by the Swiss Ball Pike

  • Hip flexors Primary30%
  • Lower abs Primary28%
  • Upper abs Secondary15%
  • Obliques Secondary11%
  • Front delts Minor6%
  • Serratus anterior Minor6%
  • Quads (rectus femoris) Minor4%

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.

Swiss 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 Swiss Ball Pike work?

Mainly the hip flexors and lower abs. The upper abs and obliques assist.

Is the Swiss Ball Pike good for beginners?

The Swiss 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 Swiss Ball Pike?

For example the Stability Ball Pike, TRX Pike and Ab Coaster. They train mostly the same muscles, some with different equipment.

How do you make the Swiss 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)

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