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Balance Trainer Side Plank
An anti-lateral flexion core exercise performed on an unstable balance trainer, targeting the obliques and deeper core stabilizers to improve rotational stability and trunk endurance.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Shoulders, Glutes, Adductors
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 MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Shoulders
5/10Anterior Delts, Medial Delts
Glutes
4/10Glute Max, Glute Medius
Adductors
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Hold time typically ranges from 30 to 60 seconds per side.
How to Perform
Place the flat side of the balance trainer on the floor. Lie on your side next to it, placing your forearm centered on the dome with your elbow directly beneath your shoulder. Stack your feet or stagger them for easier balance.
- Brace your core tightly and lift your hips off the floor, forming a straight line from your head to your heels.
- Actively press your forearm into the unstable surface to stabilize your shoulder.
- Keep your chest open and ensure your hips remain level and do not sag toward the floor.
- Hold this static plank position for the desired duration, focusing on minimal movement.
- Lower your hips slowly back to the ground and then switch sides to complete the set.
Coaching Tips
Form Cues
- Hips high and stacked.
- Elbow directly under shoulder.
- Stay rigid like a board.
- Press into the Bosu.
- Keep shoulder away from ear.
Breathing
Take slow, controlled breaths throughout the hold while maintaining a continuous and rigid core brace.
Tempo
1-0-1
Range of Motion
Maintain a fully straight, rigid line from head to heels, ensuring the hips are fully extended and stacked.
Safety
Safety Notes
- Stop the exercise immediately if you feel sharp pain in your shoulder or low back.
- Ensure the balance trainer is stable before loading your weight onto it.
Spotting
Not recommended; use a regression (stable surface) if stability cannot be maintained.
Common Mistakes
- Letting the hips rotate or drop too low.
- Shrugging the shoulder toward the ear.
- Holding breath instead of bracing.
- Losing tightness in the glutes.
When to Avoid
- Acute shoulder injury or instability
- Severe wrist or elbow pain
- Significant history of lumbar disc issues
Flexibility Needed
- Adequate shoulder joint stability
Build Up First
- Competency performing a standard forearm side plank on a stable surface
Also known as
Bosu Ball Side Plank, Forearm Side Plank on Bosu
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