Medicine Ball Ab Tuck
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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 Tuck is a dynamic plank-based core exercise that targets the abs and hip flexors while improving balance and shoulder stability. Performed in a high plank with feet on a medicine ball, the movement emphasizes control, core compression, and smooth return to start.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
Hip flexors
SECONDARY:
Serratus anterior
Deltoids
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Begin in a high plank position with hands beneath your shoulders and both feet positioned on top of a medicine ball.
Brace your core and maintain a strong plank line.
Slowly bend your knees and draw them toward your chest, allowing the medicine ball to roll forward underneath your shins.
Keep your back flat and avoid rounding your shoulders or collapsing through the hips.
Once your knees are tucked near your chest, pause briefly.
Reverse the movement with control, extending your legs and rolling the ball back to the starting plank position.
Repeat for the desired number of reps.
Benefits
Builds core strength and endurance
Improves trunk flexion and hip control
Enhances balance and proprioception
Strengthens anterior chain without spinal compression
COACHING CUES
Draw your knees straight toward your chest-keep the movement tight
Maintain shoulder stability to not let your upper back round
Move slowly and with control both in and out of the tuck
Stay long through the spine
Notes
The Medicine Ball Ab Tuck is an advanced bodyweight core exercise that combines stability and movement in a single, fluid motion. It’s ideal for developing deep abdominal engagement, hip flexor strength, and overall trunk control in a functional training context.