10 Best Exercise Ball Pull-in Alternatives for Core Stability

The Exercise Ball Pull-in is done lying face down with a stability ball. Ranked closest by our scoring: the Decline Sit-up, the Hanging Leg Hip Raise and the Leg Pull In Flat Bench.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Exercise Ball Pull-in

Exercise Ball Pull-in
Primary muscle
Abs
Equipment
Stability-ball
Difficulty
Intermediate
Type
Compound
How to perform Exercise Ball Pull-in
  1. Place an exercise ball nearby and lay on the floor in front of it with your hands on the floor shoulder width apart in a push-up position.
  2. Now place your lower shins on top of an exercise ball. Tip: At this point your legs should be fully extended with the shins on top of the ball and the upper body should be in a push-up type of position being supported by your two extended arms in front of you. This will be your starting position.
  3. While keeping your back completely straight and the upper body stationary, pull your knees in towards your chest as you exhale, allowing the ball to roll forward under your ankles. Squeeze your abs and hold that position for a second.
  4. Now slowly straighten your legs, rolling the ball back to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions.
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Ranked Exercise Ball Pull-in Alternatives

10 substitutes, ranked by how closely each one matches the Exercise Ball Pull-in on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Decline Sit-upPlay demonstration

    1. Decline Sit-up

    84% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Use this when you have nothing to train with, because it works the abs with bodyweight alone.

    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body off the bench, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Exercise Ball Pull-in
  2. Hanging Leg Hip RaisePlay demonstration

    2. Hanging Leg Hip Raise

    83% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up by flexing your hips and knees until your thighs are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: hanging, not lying face down
  3. Leg Pull In Flat BenchPlay demonstration

    3. Leg Pull In Flat Bench

    83% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Sit on a flat bench with your legs extended straight out in front of you.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your abs and lift your legs off the ground, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: seated, not lying face down
    • Balance: easier to stay steady on than the Exercise Ball Pull-in
  4. Sit-upPlay demonstration

    4. Sit-up

    83% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: lying on your back, not lying face down
  5. Flat Bench Leg Pull-in

    5. Flat Bench Leg Pull-in

    83% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie on an exercise mat or a flat bench with your legs off the end.
    2. Place your hands either under your glutes with your palms down or by the sides holding on to the bench (or with palms down by the side on an exercise mat). Also extend your legs straight out. This will be your starting position.
    3. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue this movement until your knees are near your chest. Hold the contracted position for a second.
    4. As you breathe in, slowly return to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Exercise Ball Pull-in
  6. Vertical Leg Raise (On Parallel Bars)Play demonstration

    6. Vertical Leg Raise (On Parallel Bars)

    82% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: hanging, not lying face down
  7. Hanging PikePlay demonstration

    7. Hanging Pike

    82% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up towards the bar, keeping them straight.
    3. Continue lifting until your body forms a 'V' shape, with your legs parallel to the ground.
    4. Hold the position for a moment, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: hanging, not lying face down
  8. Reverse CrunchPlay demonstration

    8. Reverse Crunch

    82% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: lying on your back, not lying face down
  9. Hanging Leg RaisePlay demonstration

    9. Hanging Leg Raise

    82% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: hanging, not lying face down
    • Balance: easier to stay steady on than the Exercise Ball Pull-in
  10. Hanging Straight Leg Hip RaisePlay demonstration

    10. Hanging Straight Leg Hip Raise

    82% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your legs up in front of you until they are parallel to the ground.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Exercise Ball Pull-in
    • Equipment: bodyweight only, the same as the Exercise Ball Pull-in
    • Body position: hanging, not lying face down
    • Balance: easier to stay steady on than the Exercise Ball Pull-in

Why You Might Need an Exercise Ball Pull-in Alternative

The Exercise Ball Pull-in needs a stability ball and enough shoulder control to stay braced on straight arms while your shins roll under you, which makes it hard to swap without losing the feel. A lifter reaches for an alternative with no ball free, training at home, or when the plank asks too much of the shoulders today. Some of these swaps keep the knee to chest pull and only change what supports you; others curl the torso toward the knees instead, or roll the body out and back against a wheel. Some still use a ball from a different position, some hang you from a bar or roll a wheel instead, and a couple need nothing but the floor for a bodyweight move you can do anywhere you have space.

Exercise Ball Pull-in FAQ

Can I do the Exercise Ball Pull-in at home?

Yes if you own a stability ball; without one, several swaps fit a home setup. The Decline Sit-up, the Sit-up and the Flat Bench Leg Pull-in all work the abs with bodyweight, using a bench where the name calls for one, and the Hanging Leg Hip Raise adds a harder pull if you have a bar to hang from. Start with the Sit-up if ab training is new to you.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology