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Balance Trainer Plank
An isometric plank using a balance trainer to increase core, shoulder, and glute stability and endurance. The unstable surface forces greater recruitment of deep abdominal muscles.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Shoulders
Secondary Muscles
Lower Back
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
Shoulders
8/10Anterior Delts, Medial Delts
Glutes
7/10Glute Max
Lower Back
5/10Erector Spinae
Programming
Typical Rep Range
30-90 reps
Rest Between Sets
30-60 seconds • Use shorter rest periods for endurance goals.
How to Perform
Place the balance trainer flat side up or dome side up. Kneel behind it and place your forearms or hands shoulder-width apart, centered on the unstable surface.
- Extend legs back, forming a straight line from head to heels, and squeeze the glutes.
- Brace your core tightly, resisting any movement, sagging, or piking of the hips.
- Drive your forearms down into the balance trainer, actively stabilizing your shoulder joint.
- Maintain the rigid, isometric plank position for the desired duration.
Coaching Tips
Form Cues
- Squeeze glutes tight.
- Keep spine neutral.
- Brace the core hard.
- Shoulders over elbows.
- Resist the wobble.
Breathing
Inhale deeply before beginning the hold and maintain continuous, controlled breathing while keeping the core fully braced.
Tempo
1-1-1
Range of Motion
Maintain a perfectly neutral spine and straight body line from head to ankles, minimizing any movement or rotation caused by the instability.
Safety
Safety Notes
- Ensure the balance trainer is stable on a non-slip surface.
- Avoid if you have acute wrist or shoulder instability issues.
- Stop the set if you feel pain in your lower back.
Spotting
Not recommended; this is a self-stabilizing exercise. Reduce time or move to a standard plank if stability cannot be maintained.
Common Mistakes
- Allowing the hips to sag toward the floor.
- Piking the hips too high.
- Failing to brace the abs effectively.
- Excessive wobbling or rotation of the trunk.
When to Avoid
- Acute shoulder injury or impingement.
- Severe lower back pain.
Flexibility Needed
- Adequate shoulder stability.
Build Up First
- Competency in holding a standard forearm plank.
Also known as
BOSU Plank, Instability Plank
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