Legs · Stability Ball
on Stability Ball Pull in
How to do the on stability ball pull in, 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
- Flexion
- Mechanic
- Isolation
How to do it
Start in a plank with your hands on the floor and your shins resting on a stability ball. Keeping your core tight, roll the ball toward your hands by tucking your knees in toward your chest, then extend back out to the plank with control.
- 1Your lower abs pulling the ball in as your knees tuck toward your chest
- 2A braced, flat torso through the whole movement
- 3Control as you extend the ball back out to the plank
Common mistakes
- Do not let your hips pike up or sag toward the floor
- Avoid yanking the ball with momentum instead of your abs
- Do not let your shoulders drift behind your hands
Muscles worked
The on stability ball pull in mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
Kovo programs the on stability ball pull in 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.