Stability Ball Push-up to Pike-up

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

The stability ball creates an unstable environment for combining two opposing movements in this full-body exercise.

Muscles Worked
Chest, Core, Hip Flexors, Shoulder Stabilizers

Starting Position
Take up a plank or push-up position with your shoelaces on top of a stability ball, toes pointed to hold it in place. Your spine should be parallel to the floor, with shoulders retracted back.


  1. From the starting position, perform a push-up, bringing your chest to the floor while keeping your body straight and your neck in line with the rest of your spine.
  2. Once you have completed the push-up, keep a neutral spine and straight legs as you pull up through your belly button and bend at the hips to perform a pike-up. That is, press your hips straight to the ceiling, keeping your weight in your hands as though doing a handstand.
  3. From the top of the pike, slowly bring your hips back down to the starting position, with spine parallel to the floor. Continue alternating push-ups and pike-ups for an entire set.
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to