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Balance Trainer Shoulder Tap Planks
Advanced anti-rotational plank variation on an unstable BOSU dome that targets abs, obliques, and glutes to build core stability and balance; used for conditioning and shoulder endurance.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Obliques, Glutes
Secondary Muscles
Lower Back, Triceps
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
8/10Glute Max, Glute Medius
Shoulders
6/10Medial Delts
Lower Back
5/10Erector Spinae
Triceps
4/10Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Place BOSU with dome side up on a non-slip surface. Position hands on floor under shoulders and feet hip-width on dome center.
- Engage core and glutes to form straight body line from head to heels.
- Shift weight to one hand and lift the other to tap opposite shoulder.
- Minimize hip rotation and sway while tapping.
- Return hand to floor and stabilize plank position.
- Alternate sides smoothly, maintaining rigid torso.
Coaching Tips
Form Cues
- Brace core tight
- Keep hips square
- Press hands into floor
- Eyes forward neutral
- Glutes engaged firm
Breathing
Brace core and breathe steadily; exhale during tap, inhale on return.
Tempo
1-0-1
Range of Motion
Maintain full plank from head to heels with hips level; tap reaches shoulder without torso twist.
Safety
Safety Notes
- Avoid if shoulder or wrist injuries present
- Stop if lower back pain occurs
- Master basic plank first
- Use non-slip surface for BOSU
- Progress gradually to prevent strain
Spotting
No spotting needed; perform in controlled environment or with partner for visual feedback.
Common Mistakes
- Sagging hips
- Rushing taps
- Rotating torso
- Arched lower back
- Uneven weight shift
When to Avoid
- Acute shoulder impingement
- Wrist injuries
- Lower back pain
- High blood pressure
Flexibility Needed
- Adequate shoulder flexion
- Core stability for plank
- Ankle dorsiflexion for foot position
Build Up First
- Master basic plank
- Proficient shoulder taps on stable surface
- Balance competency
Also known as
BOSU Shoulder Tap Plank, Unstable Plank Shoulder Taps, Balance Plank Taps
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