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Balance Trainer Side Star Plank
An advanced side plank variation on a balance trainer that targets obliques and deep core muscles to enhance stability, balance, and endurance; commonly held for 20-60 seconds with limb extensions.
About Exercise
Equipment
Balance Trainer
Difficulty
4/5 • Advanced
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Shoulders, Abductors, Lower Back, Triceps, Adductors
Popularity Score
4
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, Glute Max
Shoulders
5/10Abductors
5/10Glute Medius, TFL
Lower Back
4/10Erector Spinae
Triceps
3/10Adductors
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds • Rest longer if needed for recovery
How to Perform
Place BOSU balance trainer dome up on a flat surface. Lie on your side with supporting hand under shoulder on the dome and feet stacked.
- Engage core and glutes to lift hips into side plank position.
- Extend top arm toward ceiling.
- Lift top leg toward ceiling to form star shape.
- Hold position with body in straight line.
- Maintain balance on unstable surface.
- Lower arm and leg controlled.
- Switch sides after rest.
Coaching Tips
Form Cues
- Brace core tight
- Shoulders stacked
- Hips lifted high
- Gaze forward neutral
- Legs straight extended
- Balance without rocking
Breathing
Inhale to prepare, exhale and brace core to stabilize; breathe steadily during hold.
Tempo
0-20-0
Range of Motion
Body forms straight line from head to heels; top arm and leg extend fully without arching back or sagging hips.
Safety
Safety Notes
- Avoid if acute shoulder or back pain
- Use mat for elbow comfort if needed
- Progress from basic side plank
- Stop if balance causes dizziness
- Maintain neutral spine alignment
- Consult professional for pre-existing conditions
Spotting
No spotting required; perform in open space with self-modification for safety.
Common Mistakes
- Hips sagging or rotating
- Arching lower back
- Supporting arm not under shoulder
- Jerky limb movements
- Neck straining upward
- Uneven weight distribution
When to Avoid
- Shoulder impingement
- Lower back strain
- Wrist issues
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Hip abduction range
- Ankle stability
Build Up First
- Master basic side plank
- Proficient core bracing
- Familiar with balance tools
Also known as
BOSU Side Star Plank, Starfish Side Plank on BOSU, Balance Ball Side Star Plank
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