Stability Ball Pike Push-Up

Body region

• Shoulders
• Core
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Rectus Abdominis
• Transversus Abdominis
• Iliopsoas

Equipment

• Stability Ball

Technique

1. Start in a push-up position with your shins or the tops of your feet on the ball and hands under your shoulders.
2. Brace your core and squeeze your glutes so the body forms a straight line.
3. Keeping your arms straight, roll the ball toward your hands and lift your hips high into an inverted V.
4. Lower the top of your head toward the floor between your hands by bending the elbows.
5. Press back up and roll the ball away to return to the straight-line start.

Cues

• Keep the hips stacked over the shoulders at the top of each rep.
• Pull the ball in by lifting the hips with straight legs, not by shifting your hands.
• Keep the ribs tucked so the lower back does not sag.

Common mistakes

• Letting the hips sag at the bottom of the rep.
• Flaring the elbows far out to the sides.
• Rushing the movement so the ball wobbles out of control.
• Walking the hands in and out instead of rolling the ball.

Alternatives

• Stability Ball Pike
• Box Pike Push-Up
• Handstand Push-Up