Exercise Ball Pull-In

Exercise Ball Pull-In is a strength – torso control with moving foot support exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Rectus abdominis
Secondary muscles: Iliopsoas, Deltoid, Serratus anterior
Exercise type: Strength – torso control with moving foot support

Exercise technique

Hands
Place your palms shoulder-width apart on the floor.
Ball
Place your lower shins on the ball.
Line
With arms extended, establish a plank line from head to heels.
Tuck
Draw your knees toward your chest, rolling the ball beneath your ankles.
Control
Keep your shoulders over your hands without rotating your hips sideways.
Pause
Pause briefly in the tucked position.
Extend
Slowly extend your legs to return to the plank line without sagging your lower back.

Key technique points

Guide the ball equally with both legs.
Push through your palms.
Tuck both knees together.
Do not raise your hips uncontrollably.
Slow the extension.
Exhale as you draw your knees in.

Common mistakes

Sagging the lower back

Do not release abdominal support as your legs extend.

Losing the ball

Do not guide the tuck with only one leg and roll the ball sideways.

Moving the shoulders backward

Do not lose support over your hands as your knees come in.

Performing a pike

Do not lift your hips high with straight legs instead of drawing in your knees.

Bending the elbows

Do not lower your torso toward the floor and reduce arm support.

Pushing back quickly

Do not throw the ball away and lose foot contact.

Frequently asked questions