Ball Pike

An advanced core exercise where the hips pike up while the feet roll a stability ball toward the chest.

How to do it

1. Place the shins on a stability ball and hands on the floor in a high plank.
2. Brace the core and keep the legs straight.
3. Pike the hips up, rolling the ball toward the chest as the body forms an inverted V.
4. Pause briefly at the top.
5. Roll the ball back out to the starting plank.

Tips

• Keep the legs straight throughout — no knee bend.
• Move at the hips, not the lower back.
• Build up with knee tucks first if the pike is too hard.

Muscles

Primary: Obliques, Abs

Secondary: Front deltoid, Hip flexors, Serratus