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Balance Trainer Knee Tuck
A dynamic plank variation using a Balance Trainer to enhance core stability, targeting the abs, hip flexors, and shoulders. This movement builds anti-extension strength.
About Exercise
Equipment
Body Weight, Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders, Quads
Accessory Muscles
Triceps
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Shoulders
5/10Anterior Delts
Quads
3/10Triceps
2/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Rest shorter for endurance focus.
How to Perform
Place the Balance Trainer dome-side down (flat side up) on the floor. Assume a high plank position with hands on the floor and feet centered on the flat surface of the trainer.
- Maintain a rigid plank, keeping hands directly under shoulders and hips level.
- Engage your lower abs to initiate the movement, rolling the Balance Trainer forward.
- Tuck both knees smoothly toward your chest until the device stops rolling.
- Slowly extend your legs, rolling the Balance Trainer back to the starting plank position.
- Fully lock out the legs, ensuring the hips remain level and spine neutral.
Coaching Tips
Form Cues
- Roll the device forward.
- Hips stay level.
- Squeeze your abs tight.
- Keep spine straight.
- Push floor away.
Breathing
Exhale forcefully as you tuck the knees toward your chest, and inhale as you slowly extend back to the plank.
Tempo
2-0-1
Range of Motion
Begin in a straight plank; finish when knees are close to the chest, maximizing core flexion while maintaining spinal neutrality.
Safety
Safety Notes
- Avoid if you have acute wrist or shoulder pain.
- Focus on slow, controlled movement to prevent falling off the unstable surface.
Spotting
Not recommended; focus on body control and reduce the range of motion if stability is compromised.
Common Mistakes
- Sagging the hips too low in the plank.
- Rounding the upper back excessively.
- Letting the device roll too quickly or uncontrolled.
When to Avoid
- Acute wrist or shoulder joint pain.
- Uncontrolled acute low back pain.
Flexibility Needed
- Basic wrist extension mobility.
Build Up First
- Competency in holding a standard high plank for 45-60 seconds.
Also known as
BOSU Knee Tuck, Plank Knee Tuck
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