Swiss ball pike

strengthencoreadvancedactive

Content last reviewed: 2026-07-14

Swiss ball pike demonstration

How to do it

Start in a plank with your shins or feet on a Swiss ball and hands under your shoulders.
Brace your core and lift your hips toward the ceiling, rolling the ball toward your hands into a pike.
Keep your legs straight and spine long at the top.
Lower back to the plank under control and repeat.

Form cues

Keep the shoulders stacked over the hands and actively pressed.
Lift the hips by rolling the ball toward your hands; keep the knees straight.
Return slowly without letting the low back sag.

Dosage

3 × 10 reps

Muscles worked

rectus abdominis — anatomical illustration — rectus abdominisAnatomical illustration from Z-Anatomy (derived from BodyParts3D), licensed under CC BY-SA 4.0.

obliques — anatomical illustration — obliquesAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

hip flexors — anatomical illustration — hip flexorsAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

serratus anterior — anatomical illustration — serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: rectus abdominis, obliques, hip flexors, serratus anterior, scapular stabilizers

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