Medicine Ball Ab Pikes
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Core Training
Stability
Functional Strength
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Dynamax Ball or Medicine Ball
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Intermediate
Overview
The Medicine Ball Ab Pike is a core stabilization and control drill performed in a high plank position with both feet balanced on a medicine ball. This advanced movement targets the deep core, shoulder stabilizers, and hip flexors by demanding both balance and precision.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
Hip flexors
SECONDARY:
Serratus anterior
Anterior deltoids
Latissimus dorsi
STEP-BY-STEP INSTRUCTIONS
Begin in a high plank position with hands under shoulders and both feet centered on a medicine ball.
Engage your core and, keeping your legs straight, pike your hips upward toward the ceiling.
Try to bring your body into an inverted V shape, lifting your hips high while maintaining control through the shoulders.
Slowly lower your hips back to the starting high plank position without allowing your lower back to sag.
Reset and repeat for the desired number of reps.
Benefits
Strengthens the entire anterior core
Improves dynamic shoulder stability and control
Enhances hip flexor engagement and body awareness
Challenges balance, coordination, and control
COACHING CUES
Drive your hips up while keeping your legs straight
Control the descent to not let your hips drop too quickly
Press through the floor with your shoulders
Keep your feet stable and centered on the ball
Notes
The Medicine Ball Ab Pike is a dynamic and challenging plank variation that builds core control and shoulder stability through active balance. It’s ideal for athletes and individuals seeking to develop greater control in multi-joint, bodyweight-based core training.