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Balance Trainer Plank Jacks
A dynamic plank variation with feet placed on a balance trainer, jumping them in and out. It builds robust core stability and rapidly improves full-body conditioning and endurance.
About Exercise
Equipment
Balance Trainer, Body Weight
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs
Secondary Muscles
Shoulders
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
9/10Rectus Abdominis, Transverse Abdominis
Adductors
7/10Adductor Longus
Abductors
7/10Glute Medius, TFL
Obliques
7/10External Obliques
Shoulders
5/10Anterior Delts
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods for maximizing cardiovascular conditioning.
How to Perform
Place the dome side of a balance trainer on the floor. Start in a high plank position with hands shoulder-width apart on the floor and your feet centered on the balance trainer dome.
- Establish a strong, straight plank line from head to heels, bracing your core tight.
- Quickly jump both feet outwards simultaneously, separating them wide while maintaining spinal alignment.
- Immediately jump both feet back together, returning to the narrow starting position on the dome.
- Maintain a stable torso and head position, minimizing side-to-side rocking or hip movement.
- Continue the rapid jumping motion for the desired repetitions or time.
Coaching Tips
Form Cues
- Stay centered.
- Brace the stomach tight.
- Quick feet.
- Hips stay low.
- Hands pressed firmly.
Breathing
Inhale briefly as the feet move out, and exhale as the feet snap back together, maintaining continuous core bracing.
Tempo
1-0-1
Range of Motion
Hands remain fixed under the shoulders. Feet move from touching together to approximately shoulder-width apart, keeping hips in line with the shoulders.
Safety
Safety Notes
- Avoid if you have acute wrist, shoulder, or lower back pain.
- Ensure the balance trainer is fully stable and flat on the floor before starting.
- If you lose control of the plank position, stop the exercise.
Spotting
Not required; if unable to maintain proper plank form, stop or regress the movement.
Common Mistakes
- Allowing the hips to sag toward the floor.
- Excessive rocking or wobbling of the balance trainer.
- Looking up or down, which disrupts neck alignment.
- Slowing down the jumping rhythm too much.
When to Avoid
- Acute wrist or shoulder joint pain.
- Uncontrolled lumbar spinal instability.
Flexibility Needed
- Adequate wrist extension mobility.
- Stable shoulder girdle control.
Build Up First
- Competency in standard high plank for 60 seconds.
- Ability to perform bodyweight plank jacks on stable ground.
Also known as
Bosu Plank Jacks
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