How to do the Pull-in (on Stability Ball)
Pull-in (on Stability Ball) is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using stability ball, it falls under the balance category. Secondary muscles engaged include Hip Flexors.
Pull-in (on Stability Ball) demonstration · © GymiaFit
Pull-in (on Stability Ball) at a glance
- Primary muscles
- Abs
- Secondary muscles
- Hip Flexors
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Pull-in (on Stability Ball) step by step
- 1Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- 2Place your hands on the sides of the stability ball for support.
- 3Engage your abs and slowly roll your hips forward, bringing your knees towards your chest.
- 4Pause for a moment at the top of the movement, then slowly extend your legs back to the starting position.
- 5Repeat for the desired number of repetitions.
Pull-in (on Stability Ball) — questions
What muscles does the Pull-in (on Stability Ball) work?
The Pull-in (on Stability Ball) primarily targets the Abs. It also recruits the Hip Flexors as secondary movers.
What equipment do I need for the Pull-in (on Stability Ball)?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Pull-in (on Stability Ball) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Pull-in (on Stability Ball)?
Crunch (on Stability Ball, Arms Straight), Crunch (on Stability Ball), Prone Twist On Stability Ball train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Pull-in (on Stability Ball) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.