Pyramid
How to do the Pyramid
- 1
Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.
- 2
Rest your hands and feet on the floor. Your arms and legs can be slightly bent or straight, depending on the size of the ball, your flexibility, and the length of your limbs. This also helps develop stabilizing strength in your torso and shoulders.
How to program the Pyramid
Sets and reps
As an isolation movement, the Pyramid is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Pyramid 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.
Secondary muscles worked
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Frequently asked questions
What muscles does the Pyramid work?
The Pyramid primarily targets the Lower Back. It also recruits the Shoulders as supporting muscles.
What equipment do I need for the Pyramid?
You need Exercise Ball. Difficulty level: Beginner.
How many sets and reps of the Pyramid should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
