SHIFT Fit
Stability ball knee tuck
Stability ball knee tuck: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Start in high plank with shins on ball.
- Draw knees towards chest rolling ball forwards. Keep hands planted and shoulders stable. Extend your legs to roll the ball back to the starting position under control.
- 2 sets × 4 reps; 60s rest between sets. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep hands planted and shoulders stable. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- full gym
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| advanced | 2 sets × 4 reps; 60s rest between sets. | full gym |
| advanced | 2 sets × 6 reps; 60s rest between sets. | full gym |
| advanced | 3 sets × 6 reps; 75s rest between sets. | full gym |
| advanced | 2 sets × 5 reps; 75s rest between sets. | full gym |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Arching or sagging the lower back; holding the breath; moving the limbs faster than the trunk can stay controlled. Exercise check: Keep hands planted and shoulders stable.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.