Exercise Ball Pull-In
The Exercise Ball Pull-In targets the Abdominals and suits beginner-level lifters. With 5 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. This compound movement keeps tension concentrated on a single muscle group.
How to Exercise Ball Pull-In
- 1
Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
- 2
Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
- 3
While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
- 4
Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
- 5
Repeat for the recommended amount of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Exercise Ball Pull-In work?
The Exercise Ball Pull-In primarily targets the Abdominals. It's an effective compound exercise for building abdominals strength.
Is the Exercise Ball Pull-In good for beginners?
Yes, the Exercise Ball Pull-In is suitable for beginners. Start with light weight to master the 5-step form before adding load.
What equipment do I need for the Exercise Ball Pull-In?
You need exercise ball to perform the Exercise Ball Pull-In. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.