How to do a ball pike
High plank with your toes on the ball.
- Lift your hips up toward the ceiling.
- Keep your legs straight.
- Lower back down to a plank.
What it works
You should feel it in your core and shoulders. Strength move, hard level, for the core and shoulders.
- Coach's cue
- Legs straight, hips to the sky
- In a Medium session
- 3 × 8
- Equipment
- Stability ball
- Level
- Hard
- Type
- Strength
- Works
- core, shoulders
Easier version
Too hard for now? Start with the plank shoulder tap. In the app, one tap swaps it in.
Moves like this
Push-upMedium · no gearIncline push-upEasy · a chair, bench or step or boxPlankMedium · no gearDead bugEasy · no gearBird dogEasy · no gearWall chest passMedium · medicine ball, a wall
In the app, every session fits your time, your gear and your level.
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