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Exercise Ball Pull-In

The Exercise Ball Pull-In primarily targets your Abdominals. It requires ball and is best suited to beginner lifters.

Beginner level · Equipment: Ball · Compound · Pull

Primary muscles: Abdominals

How to perform Exercise Ball Pull-In

  1. Step 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. Step 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. Step 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. Step 4. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
  5. Step 5. Repeat for the recommended amount of repetitions.

Frequently asked questions

Which muscles are primarily targeted during the exercise ball pull-in?

The exercise ball pull-in primarily targets the rectus abdominis. It also engages the deep transverse abdominis and hip flexors to stabilize the pelvis during the movement.

What is a common form mistake to avoid during this movement?

Avoid letting the lower back sag toward the floor, which puts undue stress on the lumbar spine. Maintain a rigid plank position and keep the hips level with the shoulders throughout the set.

How can a beginner make the exercise ball pull-in easier to perform?

Beginners can shorten the lever by placing the ball under the shins or knees rather than the feet. This increases stability and reduces the core strength required to control the ball.

What is the ideal repetition range for core stability and hypertrophy?

Perform 3 to 4 sets of 10 to 15 controlled repetitions. Focus on a slow eccentric phase and a brief pause at the peak of the contraction to maximize time under tension.

How should the upper body be positioned for maximum stability?

Stack the shoulders directly over the wrists and press actively into the floor to engage the serratus anterior. This creates a stable base and prevents unnecessary swaying during the pull-in phase.

Sample sets & reps for Exercise Ball Pull-In

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • 3/4 Sit-Up — bodyweight
  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Air Bike — bodyweight

See all Abdominals exercises →

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