Pull-in (on Stability Ball)
Pull-in (on Stability Ball) trades complexity for bracing strength that carries over, and it fits at the end of any workout.
How to do Pull-in (on Stability Ball)
- Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Place your hands on the sides of the stability ball for support.
- Engage your abs and slowly roll your hips forward, bringing your knees towards your chest.
- Pause for a moment at the top of the movement, then slowly extend your legs back to the starting position.
- Repeat for the desired number of repetitions.
Pull-in (on Stability Ball) Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Pull-in (on Stability Ball) Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Letting the last set decay into a different exercise
End the set when the pattern changes, not when the reps run out.
Easier and Harder Than Pull-in (on Stability Ball)
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Pull-in (on Stability Ball) — Frequently Asked Questions
How do you do the Pull-in (on Stability Ball)?
Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Place your hands on the sides of the stability ball for support. Engage your abs and slowly roll your hips forward, bringing your knees towards your chest. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Pull-in (on Stability Ball) work?
The Pull-in (on Stability Ball) primarily targets the abs. It is classified as a core exercise and is performed with stability Ball.
How many sets and reps of the Pull-in (on Stability Ball) should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Pull-in (on Stability Ball) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Pull-in (on Stability Ball)?
Try the Weighted Front Plank, Assisted Hanging Knee Raise or the Tuck Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
