Stability Ball Knee Tuck

Muscles worked by the Stability Ball Knee Tuck

Primary

AbsRectus Abdominis

Secondary

Front DeltsAnterior DeltoidHip FlexorsHip Flexor MusclesObliquesOblique AbdominalsSerratusSerratus Anterior

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles.

Equipment

Stability Ball

Also called: swiss ball, exercise ball, yoga ball, physio ball, gym ball, balance ball.

How to do the Stability Ball Knee Tuck

1. Start in a high plank with both shins or the tops of the feet on top of a stability ball.
2. Hands are under the shoulders, body in a straight line.
3. Brace the core and pull the ball toward the chest by tucking the knees in.
4. Roll it back out by extending the legs fully back to the plank position.
5. Repeat for the recommended number of repetitions.

Form tips

• Hips do not pike up; keep a level trunk throughout the roll-in.
• Shoulders stay over the wrists — don't let them drift forward.

At a glance

Stability Ball Knee Tuck in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ab Wheel Rollout
• Ball Pike
• Barbell Ab Rollout
• Bench Leg Pull-In
• Bicycle Crunch
• Bird Dog Hold
• Boat Pose
• Cable Crunch

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "stability-ball-knee-tuck",
  "name_en": "Stability Ball Knee Tuck",
  "name_de": "Stability-Ball-Knee-Tuck",
  "name_es": "Encogimiento de Rodillas con Balón de Estabilidad",
  "description_en": "A plank-position knee tuck with the feet on a stability ball, rolling the ball in under the hips to load the abs dynamically.",
  "description_de": "Ein Knee Tuck aus der Plank-Position mit den Füßen auf einem Stability Ball — der Ball wird unter die Hüfte gerollt, um die Bauchmuskulatur dynamisch zu belasten.",
  "description_es": "Un encogimiento de rodillas en posición de plancha con los pies sobre un balón de estabilidad, rodando el balón hacia las caderas para trabajar el abdomen dinámicamente.",
  "category": "strength",
  "force_type": "dynamic",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "stability_ball",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "hip_flexors",
    "obliques",
    "serratus_anterior"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "core"
  ],
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Start in a high plank with both shins or the tops of the feet on top of a stability ball.",
    "Hands are under the shoulders, body in a straight line.",
    "Brace the core and pull the ball toward the chest by tucking the knees in.",
    "Roll it back out by extending the legs fully back to the plank position.",
    "Repeat for the recommended number of repetitions."
  ],
  "instructions_de": [
    "Starte in einem hohen Plank mit den Schienbeinen oder Fußrücken auf dem Stability Ball.",
    "Hände unter den Schultern, Körper in einer geraden Linie.",
    "Spanne den Core an und ziehe den Ball zur Brust, indem du die Knie einziehst.",
    "Rolle ihn zurück, indem du die Beine vollständig in die Plank-Position streckst.",
    "Wiederhole für die empfohlene Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Comienza en plancha alta con las espinillas o el dorso de los pies sobre un balón de estabilidad.",
    "Las manos están bajo los hombros y el cuerpo en línea recta.",
    "Contrae el core y lleva el balón hacia el pecho encogiendo las rodillas.",
    "Rueda de vuelta hacia afuera extendiendo completamente las piernas a la posición de plancha.",
    "Repite el número de repeticiones recomendado."
  ],
  "tips_en": [
    "Hips do not pike up; keep a level trunk throughout the roll-in.",
    "Shoulders stay over the wrists — don't let them drift forward."
  ],
  "tips_de": [
    "Die Hüfte hebt sich nicht; halte den Rumpf während des Einrollens durchgehend eben.",
    "Schultern bleiben über den Handgelenken — nicht nach vorne driften lassen."
  ],
  "tips_es": [
    "Las caderas no se elevan; mantén el tronco nivelado durante todo el encogimiento.",
    "Los hombros permanecen sobre las muñecas: no dejes que se desplacen hacia adelante."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/stability-ball-knee-tuck-start.webp",
      "peak": "images/flat/stability-ball-knee-tuck-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "stability-ball-knee-tuck");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.