Stability Ball Knee Tuck
A high plank with shins on a stability ball that pulls the knees toward the chest. It combines anti-extension stability with hip and trunk flexion.
Primary muscles
- Abs (Rectus Abdominis)
- Transverse Abdominis
Secondary muscles
- Hip Flexors
- Obliques
- Front Delts
- Serratus Anterior
- Sets
- 3
- Reps
- 8–12
- Rest
- 45–60s
How to perform
Main muscles working (thicker lines)
Starting position
Start in a high plank with hands under shoulders and your shins resting on top of a stability ball.
Brace your abs so your body forms a straight line.
Pull your knees toward your chest, rolling the ball forward with your feet.
Pause briefly with hips over or slightly above shoulder level.
Extend your legs to roll the ball back to the plank position.
Breathing: Exhale as you tuck the knees, inhale as you extend.
Coaching tips
Shoulders over hands
Round the lower back as you tuck
Don't let hips sag on the return
Common mistakes
Hips sagging in the plank
Shoulders drifting behind the hands
Moving too fast and losing the ball
Safety notes
Practise the plank on the ball before adding the tuck.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.