10 Best Pull-in (On Stability Ball) Alternatives for Home & Gym

The Pull-in (On Stability Ball) is done lying face down with a stability ball. Ranked closest by our scoring: Cocoons, the Decline Crunch and the Leg Pull In Flat Bench.

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

Original Exercise: Pull-in (On Stability Ball)

Pull-in (On Stability Ball)Play demonstration
Primary muscle
Abs
Equipment
Stability-ball
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Hip Flexors

How to perform Pull-in (On Stability Ball)
  1. Start by sitting on the stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Place your hands on the sides of the stability ball for support.
  3. Engage your abs and slowly roll your hips forward, bringing your knees towards your chest.
  4. Pause for a moment at the top of the movement, then slowly extend your legs back to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Pull-in (On Stability Ball) Alternatives

10 substitutes, ranked by how closely each one matches the Pull-in (On Stability Ball) 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
    CocoonsPlay demonstration

    1. Cocoons

    85% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

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

    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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
  2. Decline CrunchPlay demonstration

    2. Decline Crunch

    83% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie on a decline bench with your feet secured and your knees bent at a 90-degree angle.
    2. Place your hands behind your head or across your chest.
    3. Engage your abs and lift your upper body towards your knees, curling your torso.
    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 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Pull-in (On Stability Ball)
  3. Leg Pull In Flat BenchPlay demonstration

    3. Leg Pull In Flat Bench

    82% 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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: seated, not lying face down
    • Balance: easier to stay steady on than the Pull-in (On Stability Ball)
  4. Sit-upPlay demonstration

    4. Sit-up

    82% 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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
  5. Flat Bench Leg Pull-in

    5. Flat Bench Leg Pull-in

    82% 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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
    • Balance: easier to stay steady on than the Pull-in (On Stability Ball)
  6. Crunch (Hands Overhead)Play demonstration

    6. Crunch (Hands Overhead)

    82% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Extend your arms straight above your head.
    3. Engaging your abs, lift your upper body off the ground, 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 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
  7. Crunch FloorPlay demonstration

    7. Crunch Floor

    82% 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. Engage your abs and lift your shoulders off the ground, curling forward towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulders 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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
  8. Butt-upsPlay demonstration

    8. Butt-ups

    81% 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 by your sides, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your legs back down to the starting position.
    6. 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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
  9. Reverse CrunchPlay demonstration

    9. Reverse Crunch

    81% 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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down
  10. Tuck CrunchPlay demonstration

    10. Tuck Crunch

    81% 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, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back 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 Pull-in (On Stability Ball)
    • Equipment: bodyweight only, the same as the Pull-in (On Stability Ball)
    • Body position: lying on your back, not lying face down

Pull-in (On Stability Ball) FAQ

What muscles does Pull-in (on Stability Ball) work?

The Pull-in primarily targets the rectus abdominis with secondary involvement from the hip flexors. You also engage the transverse abdominis for stabilization; cue a pelvic tuck and exhale to emphasize abdominal curl over hip drive.

What is the best bodyweight alternative to Pull-in (on Stability Ball)?

Reverse crunches are the best bodyweight swap for similar rectus abdominis isolation. Lie flat, tuck the pelvis and curl the hips toward your ribcage while keeping the lumbar spine off the floor to reduce hip-flexor contribution.

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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