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Balance Trainer Plank Jacks
Dynamic plank jacks on a balance trainer that target core, shoulders, and legs to build stability, endurance, and cardiovascular fitness; increases challenge with unstable surface.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Quads, Chest, Triceps, Lats, Forearms, Hip Flexors, Adductors, Abductors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Shoulders
6/10Anterior Delts, Medial Delts, Rear Delts
Glutes
6/10Glute Max
Quads
5/10Chest
4/10Triceps
4/10Lats
3/10Forearms
3/10Flexors
Hip Flexors
3/10Iliopsoas
Adductors
3/10Abductors
3/10Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Place the dome side of the balance trainer on the floor. Start in a high plank with hands shoulder-width under shoulders and feet together on the dome, body straight from head to heels.
- Brace core and engage glutes to maintain straight body line.
- Jump both feet wide out to sides, landing softly on balls of feet with slight knee bend.
- Immediately jump feet back together on the dome.
- Keep upper body stable, avoiding hip sag or rock.
- Repeat for reps or time, minimizing side-to-side movement.
Coaching Tips
Form Cues
- Core tight
- Hips level
- Land softly
- Eyes down
- No sagging
Breathing
Inhale as feet jump out, exhale as they snap back in; brace core continuously.
Tempo
1-0-1
Range of Motion
From feet together on dome to wide apart at shoulder width, maintaining plank alignment with shoulders over wrists and hips level.
Safety
Safety Notes
- Avoid with acute wrist, shoulder, or back pain
- Ensure balance trainer is stable
- Engage core to protect back
- Land softly to absorb impact
- Stop if form breaks or fatigued
Spotting
No spotting needed; use stable surface if balance issues arise.
Common Mistakes
- Letting hips sag or arch
- Rocking side to side
- Jumping too wide straining hips
- Poor hand placement
- Losing plank alignment
When to Avoid
- Acute wrist pain
- Acute shoulder pain
- Acute lower back pain
- Balance issues
Flexibility Needed
- Wrist extension for plank
- Shoulder stability
- Ankle dorsiflexion
Build Up First
- Master basic plank hold
- Familiarity with jumping jacks
- Stable core engagement
Also known as
BOSU Plank Jacks
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