Exercise Ball Pike

Equipment

Gym Equipment Needed

Muscle Group

Core

Setup

Use a stability/exercise ball and a non-slip floor space (mat or rubber flooring). Wear shoes with good grip or go barefoot if it improves traction. Make sure the ball is properly inflated and won’t slide—place it on a surface that grips. This is an advanced core and shoulder stability movement, so start with shorter range reps and prioritize control.

Starting Position

Start in a high plank with hands directly under your shoulders, arms straight, and core braced. Place your shins (or tops of feet for a harder version) on the ball behind you. Set your ribs down, squeeze your glutes, and keep a straight line from head to heels. Keep your neck neutral and eyes slightly forward.

Execution

Inhale and brace. Without bending your arms, drive through your hands and begin to lift your hips up by rolling the ball forward with your legs. As your hips rise, keep your core tight and pull your belly button in to maintain control. Continue until you reach a strong “pike” position (hips high, torso angled down), keeping shoulders stable and not collapsing. Pause briefly at the top, then exhale and slowly reverse the movement, lowering your hips back to a controlled plank while rolling the ball back to the start. Repeat for the desired reps with smooth tempo.

Tips on doing this exercise

Think “ribs down, glutes tight” the entire rep—this keeps the core doing the work.

Keep arms straight and push the floor away to stabilize the shoulders.

Start with the ball under your shins (easier), then progress to feet/toes (harder).

If you can’t control the pike, regress to stability ball knee tucks or a plank hold first.

Quality > height: stop each rep before your form breaks or your shoulders start to collapse.

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Common Mistakes

Letting the low back sag in the plank (losing core brace)

Bending the elbows or turning it into a push-up instead of a pike

Shrugging shoulders up toward ears or collapsing into the shoulders

Using momentum and bouncing the ball forward/back

Pike too high with rounded back instead of controlled core/hip lift

Feet/shins slipping off the ball due to poor setup or rushing

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Recommended Ranges

Core + shoulder stability: 3–4 sets of 6–10 reps (controlled tempo)

Strength-endurance: 2–4 sets of 8–12 reps (only if form stays clean)

Beginner progression: 2–3 sets of 4–8 reps (shorter range, slower)
Rest 60–90 seconds between sets.

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