How to do a Stability Ball Pike

Authored by Fitbod

About Stability Ball Pike

Sets Logged
20,894
Popularity Rank
814th
Difficulty
Intermediate
Abs Strength
31 mSCORE 169th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

This advanced core exercise involves lifting the hips towards the ceiling while the feet are on a Stability Ball, targeting the abdominals and improving flexibility. It challenges stability and strength, offering a unique variation to traditional core exercises.

  1. Position your body in a pushup position with the top of your feet resting on the stability ball.
  2. Engage your core to roll the stability ball towards your torso while folding at your hips.
  3. Allow the ball to roll around your toes such that the balls of your feet are in contact with the stability ball.
  4. Keep your core engaged and hold this position for a moment at the top of the movement.
  5. Slowly allow the stability ball to return to the starting position while maintaining tension in your core.
  6. Maintain good posture by keeping your core engaged and you back straight.
  7. You should feel this exercise primarily in your core.

Common Mistakes

  • Limit Range of Motion

    Limit your range of motion at both ends of this exercise. You want to stop once your back is flat at the bottom, and once your back is vertical at the top.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    5
    reps
    1 Set Max
    6
    reps
  • intermediate
    4
    sets
    6
    reps
    7
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Reps & Weight