Stability Ball Pikes

(Ryan, IFF member since 2014)

Ryan says he enjoys working out at Idaho Fitness Factory because it has everything he needs for the exercises he likes to do


Pictured above Ryan is doing a stability ball pike workout. It works the hips and lower core while helping him with strength and flexibility. 


Step 1 :  Starting Position:  Lie prone (on your stomach) over the top of a properly-inflated stability ball (one that compresses approximately 6" under your body weight) with both feet and hands on the floor, hip-and shoulder-width apart.


Step 2: 

Gently exhale, contract your abdominal/core muscles to stiffen your torso and slowly walk yourself forward, lifting your legs off the floor.  Continue walking out until your toes, with ankles in toes pointed towards your shins, rest on the top of the ball. Maintain a rigid torso aligned parallel with your legs.  Pull your shoulder back and down as you reach your end position, with your arms fully extended and hands positioned directly under your shoulders. 


Step 3: 

Curling phase: Exhale and while keeping your legs fully extended, pull your feet towards your chest, rolling the ball forward as your hips move upwards.  Continue moving until you reach an inverted position where your hips are positioned directly above your shoulders, with your legs, torso and arms fully extended, and head positioned between your arms.  Your toes should remain on the top of the ball, but your ankles can move so your toes are pointed away from your shins.


Step 4: 

 Lowering phase:  Inhale and slowly lower yourself back towards the floor, returning your body to the starting position. 

Avoid arching (sagging) your lower back or hiking your hips upwards in the starting position.  contract your abdominal, back and glute muscles to keep your torso and legs parallel to the floor. 


(Instruction found at