How to do a Balance Trainer Stability Ball Knee Tucks
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Balance Trainer Stability Ball Knee Tucks
Instructions for Proper Form
A compound exercise using a BOSU balance trainer and stability ball to target the core, hip flexors, and shoulders. The instability increases the challenge, improving core strength and balance. This variation adds intensity and effectiveness over traditional floor knee tucks.
- Step into plank position with the Balance Trainer in a platform side up position and the hands on the platform handles.
- Place the lower legs and feet on top of a stability ball, balancing in plank position.
- Tuck the knees in toward the chest, rolling the ball forward.
- Extend the legs back to plank position.
- Maintain a braced core throughout the exercise and avoid arching the lower back.
Sets & Reps Calculator
Average Balance Trainer Stability Ball Knee Tucks standards by male, female, gender, weight, age and height
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Alternative Exercises to Balance Trainer Stability Ball Knee Tucks
1. Exercise Ball Pull In
31.9 mSCORESWAPPED 15 TIMESTargeting the core, particularly the lower abdominals, Exercise Ball Pull Ins involve pulling the knees towards the chest while maintaining balance on the ball. This exercise improves core strength and stability, offering a unique challenge compared to floor-based ab workouts.
- Beginner
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2. Ab Crunch Machine
96.1 mSCORESWAPPED 14 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
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3. Exercise Ball Crunch
79.2 mSCORESWAPPED 11 TIMESExercise Ball Crunch is a weighted variation of the standard Crunch. By holding a medicine ball, you can add more weight to this usually bodyweight exercise. This is a great variation for anyone looking to make their crunches more challenging.
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4. Plank
92.8 mSCORESWAPPED 10 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
- Beginner
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5. Hanging Leg Raise
60.2 mSCORESWAPPED 10 TIMESHanging Leg Raise is a bodyweight core exercise that primarily targets the abdominals and hip flexors. By hanging from a pull-up bar and raising your legs, you add instability, forcing greater muscle engagement. This is a more challenging variation than Vertical Knee Raises, increasing the demand on your core and possibly the quadriceps, providing excellent strength and muscle-conditioning benefits.
- Advanced
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6. Forward Stability Ball Plank
57.9 mSCORESWAPPED 10 TIMESThe Forward Stability Ball Plank is a challenging variation that targets the core, shoulders, and arms. Balancing on the ball adds an instability component, increasing muscle engagement and improving overall body control and stability.
- Beginner
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7. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 10 TIMESBalance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending your legs, you’re already engaging your core, but by sitting on a balance training, you add more instability to the movement.
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8. Ab Rollout
70.3 mSCORESWAPPED 8 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
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9. Leg Pull-In
94.9 mSCORESWAPPED 7 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
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10. Vertical Leg Raise
82.2 mSCORESWAPPED 7 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
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