Balance Trainer Stability Ball Knee Tucks
A dynamic and advanced core exercise that challenges stability by requiring you to tuck your knees toward your chest while balancing your shins on a stability ball. It targets the lower abdominals and deep stabilizers while demanding significant upper body control.
This exercise requires high neuromuscular control and balance, which can be significantly impacted by fatigue. The AI analyzes your daily HRV and sleep data to determine if your central nervous system is recovered enough for this high-stability movement. If your recovery scores are low, the app may suggest a floor-based regression to ensure safety and prevent form breakdown.
Form Cues
- Press your hands firmly into the floor to stabilize your shoulders
- Engage your core before moving your legs
- Tuck your knees slowly toward your chest
- Maintain a neutral spine throughout the movement
- Control the extension back to the starting plank position
- Don't let your lower back sag as you extend your legs
- Don't allow your hips to pike excessively high
- Don't rely on momentum to roll the ball in
- Don't let your shoulders shrug up toward your ears
Common Mistakes
- Sagging hips in the plank position
- Rushing the movement with momentum
- Rounding the upper back excessively
- Holding breath during the contraction
Muscles Worked
This exercise primarily targets the lower rectus abdominis and the transverse abdominis, which must work hard to stabilize the spine against the moving platform. The anterior deltoids and triceps also play a crucial secondary role by maintaining the isometric upper body hold.
Primary
Secondary
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