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Balance Trainer Side Plank
An unstable side plank on a balance trainer that targets obliques and transverse abdominis for anti-lateral flexion strength and core stability; used to enhance balance and endurance.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Adductors, Lats
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 MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Transverse Abdominis
Glutes
7/10Glute Medius
Shoulders
6/10Lower Back
5/10Erector Spinae
Adductors
4/10Lats
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Rest longer if fatigued
How to Perform
Place the balance trainer dome-side up on the floor. Lie on your side with your bottom forearm centered on the dome, elbow under shoulder, and legs stacked or staggered.
- Brace your core tightly.
- Exhale and lift your hips to form a straight line from head to heels.
- Keep hips level and prevent sagging or rotation.
- Maintain chest open and shoulder away from ear.
- Hold the position steadily against instability.
- Lower hips with control when done.
Coaching Tips
Form Cues
- Core tight like bracing for punch
- Hips stacked level
- Shoulder presses into dome
- Body rigid straight line
- No hip rotation
- Breathe steadily
Breathing
Inhale to prepare, exhale as you lift, then breathe steadily while bracing core throughout the hold.
Tempo
0-0-5
Range of Motion
Full body alignment from head through shoulders, hips, and heels in a straight line; hips do not sag below or above this plane.
Safety
Safety Notes
- Avoid with acute shoulder or wrist injuries
- Stop if sharp pain in shoulder or back
- Ensure balance trainer is stable and inflated
- Build from stable side plank first
- Continuous core brace to protect back
Spotting
No spotter needed; self-supported exercise on stable floor.
Common Mistakes
- Hips sagging toward floor
- Shoulder shrugging to ear
- Core not engaged leading to back arch
- Rotating torso instead of staying square
- Forearm not centered causing wobble
When to Avoid
- Acute shoulder injuries
- Wrist or elbow pain
- Severe lower back instability
- Recent core surgery
Flexibility Needed
- Shoulder flexion to support position
- Hip mobility for level alignment
- Ankle stability for stacked feet
Build Up First
- Master standard side plank on floor
- Basic core bracing competency
- Familiarity with unstable surfaces
Also known as
Bosu Side Plank, Unstable Side Plank, Balance Ball Side Plank
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