Stability Ball Pike
Advanced (7/10)Stability Ball
Position: QuadrupedEnergy: 7/10~45s
Cueing
Plank position, shins on ball; exhale pike hips up rolling ball toward hands; inhale return to plank; control the descent.
Anatomy & Muscles
PrimarySecondary
Primary Muscles
Rectus AbdominisExternal ObliquesInternal ObliquesTransverse Abdominis
Secondary Muscles
Pectoralis MajorAnterior DeltoidBiceps BrachiiSerratus AnteriorForearmsPosterior DeltoidTriceps BrachiiInfraspinatus
Regressions
Knee tucks only; small range; hold plank on ball.
Progressions
One-legged pike; slower speed; hold at top.
Common Errors
Lower back sagging; neck strain; locking elbows.
Contraindications
- Shoulder Sensitivity
- Wrist Sensitivity
