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Balance Trainer Plank
A plank variation on an unstable balance trainer that targets the core and stabilizers to build balance, stability, and endurance; performed isometrically for time with hands or feet on the dome.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lower Back
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 MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Glutes
7/10Glute Max
Shoulders
6/10Anterior Delts, Medial Delts
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Adjust based on hold duration
How to Perform
Place the balance trainer dome-up on the floor. Position yourself in a high plank with hands on the center of the dome, shoulder-width apart, and feet extended back on toes.
- Engage core and glutes to lift body into straight line from head to heels.
- Brace abs to prevent hip sag or pike.
- Keep shoulders over wrists and elbows slightly bent.
- Maintain neutral neck by gazing at floor.
- Hold position steadily against instability.
- Breathe steadily while sustaining alignment.
Coaching Tips
Form Cues
- Body straight as board
- Core tight
- Shoulders stable
- Glutes squeezed
- No sag
- Breathe steady
Breathing
Inhale deeply through nose, exhale through mouth; brace core on exhale to maintain stability.
Tempo
0-10-0
Range of Motion
Full body alignment from ears through shoulders, hips, knees to ankles; no hip drop below or rise above straight line.
Safety
Safety Notes
- Ensure balance trainer is properly inflated
- Avoid if acute wrist or shoulder pain
- Stop if lower back strains
- Use knee variation if beginner
- Wear supportive shoes for foot placement
- Progress slowly to avoid falls
Spotting
Not typically needed; partner can provide verbal cues or light hand support under hips for beginners.
Common Mistakes
- Hips sagging toward floor
- Arching lower back
- Piking hips up
- Locking elbows
- Neck straining up
- Shaking uncontrollably from fatigue
When to Avoid
- Acute lower back pain
- Wrist injuries
- Shoulder impingement
Flexibility Needed
- Wrist extension to 90 degrees
- Shoulder flexion for alignment
- Ankle dorsiflexion for straight legs
Build Up First
- Master basic plank hold
- Familiarity with balance training
- Core bracing proficiency
Also known as
BOSU Plank, Unstable Surface Plank, Balance Board Plank
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