Exercise Ball Pull-In
How to do the 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.
How to program the Exercise Ball Pull-In
Sets and reps
As a compound movement, the Exercise Ball Pull-In responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Exercise Ball Pull-In is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Put the Exercise Ball Pull-In into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Exercise Ball Pull-In work?
The Exercise Ball Pull-In primarily targets the Abdominals.
What equipment do I need for the Exercise Ball Pull-In?
You need Exercise Ball. Difficulty level: Beginner.
How many sets and reps of the Exercise Ball Pull-In should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
