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 is a core exercise that targets the hip flexors (iliopsoas) and rectus abdominis, with the obliques, pectineus, sartorius, and tensor fasciae latae contributing as synergists. Performed in a plank position with your shins or feet resting on the ball, you pull your knees toward your chest while the ball rolls forward, demanding continuous core stabilization throughout every rep.
How to do the Pull-In (on stability ball)
- 1Place your hands on the floor shoulder-width apart and position yourself in a push-up plank with your shins resting on top of the stability ball.
- 2Brace your core, squeeze your glutes, and align your body in a straight line from head to heels.
- 3Keeping your arms straight and your hips level, exhale and draw your knees toward your chest by contracting your abs and hip flexors.
- 4Allow the ball to roll forward under your feet as your knees travel toward your elbows.
- 5Pause briefly at the top when your knees are close to your chest, keeping your hips below shoulder height rather than piking upward.
- 6Inhale and slowly extend your legs back to the starting plank position, letting the ball roll back under your shins.
- 7Stabilize at the plank before beginning the next rep.
Form tips
- Keep your hips from piking too high or dropping too low during the pull — aim to move only your knees, not your entire torso.
- Press firmly into the floor with both hands throughout the movement to maintain shoulder stability and control.
- Move at a deliberate pace, especially on the return phase — letting the ball roll back slowly increases time under tension for the abs.
- If balance is difficult, start with the ball under your shins rather than your feet to lower your center of gravity.
Common mistakes
- Letting the hips pike sharply upward on the pull, which turns the movement into a hip hinge rather than a true knee-drive and reduces abdominal engagement.
- Rushing the extension phase by letting the ball roll back uncontrolled, removing the eccentric load on the abs and hip flexors.
- Holding your breath throughout the set, which increases internal pressure and reduces core coordination — exhale on the pull, inhale on the return.
- Positioning the ball too far down near the ankles, which makes balance harder and shifts the emphasis away from the intended muscles.
Frequently asked questions
What muscles does the pull-in on a stability ball work?
The primary muscles are the iliopsoas (hip flexors) and rectus abdominis. The obliques, pectineus, sartorius, and tensor fasciae latae assist throughout the movement.
Should my shins or feet be on the ball?
Shins on the ball is the more stable starting position and is recommended if you are new to the exercise. Placing only your feet on the ball increases the balance demand and intensifies core recruitment.
How is the pull-in different from a pike on a stability ball?
In the pull-in you drive your knees toward your chest, keeping them bent throughout, which emphasizes the hip flexors alongside the abs. The pike keeps the legs straight and focuses more on the rectus abdominis and hamstrings.
How many reps should I aim for?
A range of 8–15 controlled reps per set is effective for most people. Prioritize control and full range of motion over reaching a high rep count.
Can beginners do this exercise?
It requires a solid plank foundation and reasonable shoulder stability, so it is best suited to intermediate trainees. Beginners should first build comfort holding a plank on the ball before adding the pulling motion.
