Exercise Ball Pull-In
The exercise ball pull-in starts in a plank with your feet resting on a stability ball, then has you pull your knees toward your chest by rolling the ball in with your feet before extending back out. It trains your abs to curl your hips toward your ribs while your arms and shoulders hold the plank position throughout.
Why it works
Your abdominals are built to pull your ribcage and hips toward each other, and that's exactly the motion this exercise asks for, just performed from a plank instead of lying down. Because your feet are on a ball instead of the floor, your core also has to fight to keep the ball from wobbling out to the sides while you pull it in, which adds an anti-rotation demand on top of the basic knee-tuck.
Set up
- Get into a plank position with your hands under your shoulders and your shins or feet resting on top of a stability ball.
- Brace your core so your hips sit in line with your shoulders and ankles.
- Keep your arms straight and your hands pressed firmly into the floor.
How to do it
- Keeping your upper body still, pull your knees toward your chest by rolling the ball forward with your feet.
- Continue until your hips lift and your knees come as close to your chest as control allows.
- Pause briefly at the top of the pull.
- Extend your legs back out with control until you're back in the starting plank.
- Repeat for the set, keeping your hips from sagging between reps.
Form cues
- Keep your hands planted directly under your shoulders throughout.
- Pull with your abs, not just by bending your knees fast.
- Don't let your hips sag as you extend back to the plank.
- Keep the ball rolling in a straight line, not drifting side to side.
Breathing: Exhale as you pull your knees in toward your chest, inhale as you extend back out to the plank.
Common mistakes
Letting the hips sag toward the floor once the legs extend back out.
Fix: Keep your core braced through the entire rep, including the extended plank position, not just during the pull.
Moving so fast that the ball wobbles side to side instead of tracking straight.
Fix: Slow the tempo down and control the ball with your feet through the whole path, both in and out.
Letting the shoulders drift forward past the wrists during the pull.
Fix: Keep your hands anchored under your shoulders and let your knees do the traveling instead of your upper body.
How to program it
- 3 sets of 8 to 12 reps is a solid range, since this is a bodyweight core movement that still demands real shoulder and core stability.
- 2 to 3 sessions a week works well as part of a core circuit, since the load is entirely bodyweight and recovery demand stays moderate.
- Master a stable, controlled plank first if the ball feels wobbly; the pull-in gets much easier once that base position is solid.
Safety notes
- Keep the ball on a non-slip floor to avoid it sliding unexpectedly under load.
- Stop the set if your lower back starts to sag noticeably; that's a sign the core has fatigued past the point of good control.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many reps of exercise ball pull-ins should I do?
3 sets of 8 to 12 reps is a good starting range. Focus on control over speed, since a wobbling ball is a sign the reps are moving too fast.
What can I do if I don't have a stability ball for pull-ins?
Mountain climbers train a similar knee-to-chest pattern from a plank with your feet on the floor instead of a ball, and the abs wheel rollout builds the same anti-extension core strength in the opposite direction.
Why does the ball keep sliding out from under my feet during pull-ins?
That's usually a sign of moving too quickly or losing core tension mid-rep. Slow the tempo down and keep steady pressure through your feet as you roll the ball in both directions.