Core · Stability Ball
Baseball Hit
How to do the baseball hit, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Set a stability ball at hip height or hold it in your hands and rehearse a baseball swing pattern. Load into your back hip, then rotate explosively through your trunk and hips to drive across your body, finishing with your weight shifted to the front side. Reset and repeat, building rotational power.
- 1Rotational power firing from your hips and core through the swing
- 2A coil into the back hip before you explode across
- 3Your weight transferring from back to front as you finish
Common mistakes
- Swinging with just your arms instead of rotating the trunk
- Skipping a warm-up before the explosive turns
- Yanking through the rotation without controlling the finish
Muscles worked
The baseball hit mainly works the obliques and lower abs, with the lats, lower back, upper abs, quads, glutes, hamstrings, biceps, triceps, forearms, mid chest, calves, and side delts assisting.
- ObliquesPrimary
- Lower AbsPrimary
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- BicepsSupport
- TricepsSupport
- ForearmsSupport
- Mid ChestSupport
- CalvesSupport
- Side DeltsSupport
- Upper TrapsMinor
- AdductorsMinor
Kovo programs the baseball hit for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.