Exercise Ball Pike


Gym Equipment Needed

Musle Group



To perform Exercise Ball Pike, you'll need an exercise ball and a mat. Follow these setup instructions:

  1. Place the exercise ball on the mat and position yourself on all fours, facing down.
  2. Walk your hands forward and place them shoulder-width apart on the mat.
  3. Position your shins and tops of your feet on the exercise ball, creating a plank-like position with your body.

Starting Position

the Position your shins and tops of your feet on the exercise ball, creating a plank-like position with your body.


Follow these steps to perform Exercise Ball Pike correctly:

  1. Engage your core muscles and maintain a neutral spine position.
  2. Exhale and contract your abdominal muscles as you lift your hips toward the ceiling, rolling the exercise ball toward your chest.
  3. Continue to press your hands into the mat to maintain stability.
  4. Pause at the top of the movement, ensuring your hips are lifted as high as possible without compromising form.
  5. Inhale and slowly lower your hips back to the starting position, maintaining control throughout the movement.

Tips on doing this exercise
  1. Maintain a strong and stable core throughout the movement by engaging your abdominal muscles.
  2. Focus on the controlled movement, avoiding any sudden or jerky motions.
  3. Keep your shoulders away from your ears and maintain a neutral neck position.
  4. Breathe steadily throughout the exercise, exhaling as you lift your hips and inhaling as you lower them.

Common Mistakes
  1. Avoid sagging your hips or letting your lower back collapse.
  2. Keep your core engaged and maintain a straight line from your head to your heels.
  3. Do not rush through the movement.
  4. Focus on the quality of the exercise rather than speed.

Recommended Ranges
  • For core activation and endurance, aim for 12-15 repetitions and perform 2-3 sets.
  • For increased core strength and stability, focus on 8-10 repetitions and perform 3-4 sets.

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