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Stability Ball Plank
An unstable variation of the plank using a stability ball under the forearms to challenge core stability, targeting abs, obliques, and lower back for improved strength and balance; performed as a timed hold.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Hip Flexors, Quads, Hamstrings, Calves
Popularity Score
7
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
8/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Shoulders
5/10Anterior Delts
Hip Flexors
4/10Iliopsoas
Quads
3/10Hamstrings
3/10Calves
3/10Programming
Typical Rep Range
20-60 reps
Rest Between Sets
30-60 seconds
How to Perform
Kneel in front of a stability ball and place your forearms on top with elbows under shoulders. Extend your legs back, feet on the floor hip-width apart, to form a straight line from head to heels.
- Engage your core by drawing belly button to spine.
- Squeeze glutes to maintain neutral pelvis.
- Keep head neutral, gazing at the floor.
- Breathe steadily while holding the position.
- Avoid sagging hips or arching back.
Coaching Tips
Form Cues
- Core tight
- Glutes squeezed
- Body rigid
- No sag
- Neutral spine
Breathing
Inhale deeply through nose and exhale slowly through mouth, maintaining core brace without holding breath.
Tempo
0-0-0
Range of Motion
Hold body in straight line from head to heels, with shoulders over elbows and hips level, for the full duration without collapse.
Safety
Safety Notes
- Avoid if acute back pain exists
- Use proper ball size for height
- Wider stance for beginners
- Progress slowly to prevent strain
Spotting
Spotting not required; use a mat for soft landing if balance is lost.
Common Mistakes
- Hips sagging
- Arching lower back
- Head dropping
- Shoulders shrugging
- Uneven alignment
When to Avoid
- Acute lower back pain
- Wrist injuries
- Shoulder instability
Flexibility Needed
- Shoulder flexion
- Ankle dorsiflexion
Build Up First
- Master basic plank
- Core engagement competency
Also known as
Swiss Ball Plank, Exercise Ball Plank, Ball Plank
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