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Balance Trainer Leg Crossover Planks
Dynamic plank on unstable balance trainer with leg crossovers targeting obliques and abs for enhanced core stability, balance, and anti-rotation strength; ideal for advanced conditioning.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Glutes, Shoulders
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Rectus Abdominis, Transverse Abdominis
Lower Back
6/10Erector Spinae
Glutes
4/10Glute Max
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place balance trainer dome side up on level non-slip surface. Start in high plank with hands on flat side, body straight from head to heels, core engaged.
- Brace core and glutes to stabilize on balance trainer.
- Drive one knee across body toward opposite elbow without rotating torso.
- Keep hips level and back neutral throughout movement.
- Extend leg back to full plank position with control.
- Alternate sides smoothly, maintaining plank alignment.
Coaching Tips
Form Cues
- Hips square to floor
- Core braced tight
- Knee to elbow path
- No back sag
- Control leg return
Breathing
Inhale as you prepare and extend leg; exhale forcefully during knee crossover to brace core.
Tempo
2-0-2
Range of Motion
Maintain straight body line from head to heels; knee reaches elbow height without torso rotation or hip drop.
Safety
Safety Notes
- Ensure balance trainer is firmly inflated and stable
- Avoid if you have balance or core weaknesses
- Consult doctor for heart or orthopedic issues
- Wear supportive shoes to prevent slips
- Progress from floor version first
Spotting
No spotting needed; perform near wall for support if beginner, focus on self-controlled movements to avoid falls.
Common Mistakes
- Allowing hips to rotate
- Sagging or arching back
- Rushing leg movement uncontrollably
- Losing plank alignment on instability
When to Avoid
- Balance impairments
- Acute lower back pain
- Shoulder instability
- Recent abdominal surgery
Flexibility Needed
- Shoulder flexion to 90 degrees
- Hip flexion without compensation
- Ankle dorsiflexion for plank stability
Build Up First
- Master standard plank
- Proficient in mountain climbers
- Basic balance trainer hold
Also known as
BOSU Crossover Plank, Unstable Leg Crossover Plank, Balance Ball Knee Cross Plank
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