Exercise guide
Pull-In On Stability Ball
- Intermediate
- Compound
- Timed hold
- Back
- Shoulders
- Waist
The stability ball pull-in is a dynamic core exercise that challenges the lower abdominals and hip flexors while requiring significant shoulder and spinal stability. It is highly effective for developing functional core strength and improving pelvic control under tension.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start in a high plank position with your hands placed firmly on the floor directly under your shoulders.
- Place your shins or the tops of your feet on the center of the stability ball.
- Engage your core and glutes to create a straight line from your head to your ankles.
How to do it
- Exhale as you pull your knees toward your chest, rolling the ball forward by flexing at the hips and knees.
- Pause for a second at the peak of the movement, squeezing your abdominals tightly.
- Inhale and slowly extend your legs back to the starting plank position using a controlled 3-second tempo.
- Maintain a stable upper body and avoid letting your hips sag as you return to the start.
Form checklist
- Keep your lower back flat; do not allow it to arch or sag toward the floor.
- Maintain a strong 'push' through the floor to keep your shoulder blades from winging.
- Keep your neck neutral by looking at a spot on the floor slightly in front of your hands.
- Ensure the ball moves in a straight line without wobbling side-to-side.
Pro tips
- Focus on 'tucking' your pelvis toward your belly button as you pull in to maximize lower abdominal recruitment.
- To increase oblique engagement, try pulling your knees slightly toward one elbow, then the other in an alternating fashion.
Make it harder
- Transition into a 'Pike' by keeping your legs straight and driving your hips vertically toward the ceiling.
- Perform the movement with only one leg on the ball while keeping the other leg hovering in the air.
Frequently asked
- What muscles does the pull-in on stability ball work?
- The pull-in on stability ball primarily targets the abs and obliques, and also works the erector spinae, lats, rhomboids, and trapezius as secondary muscles.
- What equipment do you need for the pull-in on stability ball?
- The pull-in on stability ball uses stability ball.
- Is the pull-in on stability ball good for beginners?
- The pull-in on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.