Ball Plank Knee Tuck

Starting Position

• Start the ball plank knee tuck in the ball plank position
• Kneel on the floor in front of the ball and slide forward so that you are lying over the ball
• Walk your hands forward until the ball is situated under your lower legs.
• Hands should be directly under your shoulders.
• Contract your abdominals so that your back remains straight.

Action

• Roll the ball forward to bring your knees under your hips.
• Keep elbows straight.
• Slowly roll the exercise ball back to the plank position.

Prime Movers

• Shoulders, abdominals, hip flexors.

Physio Tips

• This is an advanced exercise ball exercise that requires a great deal of strength and control.
• Make sure you are able to maintain a stable neutral position throughout this ball exercise
• Don't even attempt this exercise until you master the Static Ball Plank and you can hold it for at least 30 seconds without technical failure.
• The slower you can do this exercise the better.

Progression You can make this exercise more difficult by adding any of the following:

• Introducing limb movement in the Ball Plank Heel Raise.
• Add trunk rotation as in the Ball Plank Twist exercise
• Reducing the stability of the ball by adding air to it.
• Increasing the weight forward on your body by using a larger ball.

This is a good exercise to work the abdominal musculature as well as the hip flexors. More importantly, it forces you to maintain a stable spine and shoulders while undergoing dynamic exercise.

It is important functionally to be able to control your spinal and pelvic positioning no matter what task you are doing.


Repeat this ball exercise 5 times.

Repeat this ball exercise 10 times.

Repeat this ball exercise 15 times.


       Return to the top of Ball Plank Knee Tuck