Pyramid
Pyramid is a flexibility and stabilization - ball-supported high-hip position exercise involving Erector spinae. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Erector spinae
- Secondary muscles
- Deltoid
- Exercise type
- Flexibility and stabilization - ball-supported high-hip position
Exercise technique
- Ball
Place the stability ball on a nonslip floor.
- Torso position
Roll forward over your abdomen to bring your hips onto the ball.
- Hands
Place both hands on the floor in front of you.
- Feet
Plant your feet on the floor behind you and balance your support area.
- Pyramid
Establish a comfortable folded torso position with your hips as the highest point.
- Adjust
Bend your knees and elbows slightly according to ball size and your flexibility.
- Exit
Take small steps with your hands and roll the ball backward under control to bring your knees to the floor.
Key technique points
- Spread your hands securely on the floor.
- Maintain foot support.
- Keep your hips centered on the ball.
- Do not force your knees straight.
- Control ball movement with small adjustments.
- Let your neck hang comfortably downward.
Common mistakes
Falling forward off the ball
Do not roll your torso beyond hand support.
Lifting the feet
Do not turn a four-point-supported stretch into an unstable suspended position.
Locking the knees
Do not force your legs straight when your range is insufficient.
Compressing the neck
Do not press your head hard into your chest.
Collapsing onto the hands
Do not release elbow and shoulder support.
Abrupt exit
Do not jump sideways off the ball.
Frequently asked questions
Pyramid: why is “Falling forward off the ball” a mistake?
Do not roll your torso beyond hand support.
Pyramid: why is “Lifting the feet” a mistake?
Do not turn a four-point-supported stretch into an unstable suspended position.
Pyramid: why is “Locking the knees” a mistake?
Do not force your legs straight when your range is insufficient.
Pyramid: why is “Compressing the neck” a mistake?
Do not press your head hard into your chest.
Pyramid: why is “Collapsing onto the hands” a mistake?
Do not release elbow and shoulder support.
Pyramid: why is “Abrupt exit” a mistake?
Do not jump sideways off the ball.
What should I focus on when doing Pyramid?
Spread your hands securely on the floor. Maintain foot support. Keep your hips centered on the ball. Do not force your knees straight. Control ball movement with small adjustments. Let your neck hang comfortably downward.
Related exercises
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.