Pull-In (on stability ball)
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Obliques, Pectineous, Sartorius, Tensor Fasciae Latae
- Equipment
- Stability ball
- Body part
- Waist
- Type
- Strength
The pull-in on a stability ball targets the iliopsoas (hip flexors) and rectus abdominis, with the obliques, pectineus, sartorius, and tensor fasciae latae assisting. From a plank with your shins on the ball, you draw your knees toward your chest while the ball rolls beneath you. The unstable surface forces the abs to resist sagging and rotation on every rep, making it a step up from a floor knee tuck.
How to do the Pull-In (on stability ball)
- 1Kneel behind the stability ball, lie your torso over it, and walk your hands forward until your shins rest on top of the ball and your hands are under your shoulders, roughly shoulder-width apart.
- 2Brace your core, squeeze your glutes, and set a straight line from head to heels with your arms straight and elbows soft.
- 3Exhale and draw your knees toward your chest by contracting your abs and hip flexors, letting the ball roll forward toward your toes.
- 4Keep your hands planted and your arms vertical — pull with your legs, not by shifting your shoulders back over the ball.
- 5Pause for a beat with your knees under your hips and your hips only slightly higher than your shoulders.
- 6Inhale and extend your legs slowly back to the plank, controlling the ball as it rolls back under your shins.
- 7Reset the plank line and brace before starting the next rep.
- 8After the final rep, walk your hands back toward the ball and lower your knees to the floor to dismount.
Form tips
- Push the floor away and spread your shoulder blades to keep your upper back stable — a collapsed, shrugged plank is where control is lost first.
- Move only your knees. If your shoulders drift or your torso rocks, you are pulling with your body weight instead of your abs.
- Take the return phase slower than the pull — the eccentric, where the ball rolls away, is where the abs work hardest.
- Once you can control 12–15 clean reps with your shins on the ball, progress by moving the contact point down toward your feet, which lengthens the lever and raises the balance demand.
- Place the ball against a wall or set up on a mat if it slides, and keep your neck neutral by looking at the floor just ahead of your hands.
Common mistakes
- Letting the hips sag in the start position, which loads the lumbar spine instead of the abs and defeats the point of the plank base.
- Piking the hips sharply upward on the pull, which turns the rep into a hip hinge driven by body weight rolling downhill and takes tension off the abdominals.
- Dropping the legs back and letting the ball roll away uncontrolled, which throws away the eccentric — the most productive half of the rep — and can dump you off the ball.
- Holding your breath through the set, which spikes intra-abdominal pressure and blunts the bracing you need; exhale on the pull, inhale on the return.
- Jumping straight to feet-on-ball before you can hold a stable plank on it, so the set becomes a balance fight rather than an ab exercise.
Frequently asked questions
What muscles does the pull-in on a stability ball work?
It targets the iliopsoas (hip flexors) and rectus abdominis. The obliques, pectineus, sartorius, and tensor fasciae latae assist, mainly by stabilizing the hips and resisting rotation as the ball moves.
Should my shins or feet be on the ball?
Shins on the ball is the standard, more stable position and the one to learn with. Moving the contact point out to your feet lengthens the lever between your hands and the ball, so it demands more from the abs and shoulders — use it as a progression, not a starting point.
How is the pull-in different from a stability ball pike?
In the pull-in your knees stay bent and travel toward your chest, so the hip flexors work alongside the abs and the hips stay low. In the pike the legs stay straight and the hips drive high toward the ceiling, which asks for more hamstring flexibility and shoulder stability.
How many sets and reps should I do?
Two to four sets of 8–15 controlled reps suits most people. Stop the set when your hips start sagging or piking rather than grinding out extra reps — quality of the plank line is the limiting factor here, not fatigue.
Is the pull-in on a stability ball good for beginners?
It is better suited to intermediate lifters, since it assumes a solid plank and decent shoulder stability. If you are new to it, first hold a 30-second plank with your shins on the ball, then add the knee pull once that feels steady.
