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Stability Ball Plank
A core strengthening exercise performed by holding a plank position with the forearms placed on a stability ball, primarily targeting the abs and stability. Used to improve trunk stiffness and anti-extension strength.
About Exercise
Equipment
Stability Ball, Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs
Secondary Muscles
Lower Back, Shoulders, Glutes
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
Lower Back
5/10Erector Spinae
Shoulders
4/10Anterior Delts
Glutes
3/10Glute Max
Programming
Typical Rep Range
1-1 reps
Rest Between Sets
45-90 seconds • Rest long enough to fully recover core tension for the next hold.
How to Perform
Place your forearms on the center of the stability ball, shoulder-width apart. Extend your legs straight behind you, resting on your toes, positioning your body in a straight line from head to heels.
- Engage your core and glutes to prevent your hips from sagging or rising too high.
- Maintain a neutral spine and neck alignment throughout the hold.
- Press your forearms down slightly into the ball for stability.
- Hold the plank position for the prescribed duration.
Coaching Tips
Form Cues
- Maintain level hips
- Brace your entire core
- Squeeze glutes tight
- Keep neck neutral
- Drive elbows down
Breathing
Take slow, shallow breaths and maintain consistent bracing of the abdominal muscles throughout the hold.
Range of Motion
Maintain a static position where the body forms a perfectly straight line from the ears, shoulders, hips, and knees down to the ankles.
Safety
Safety Notes
- If you experience lower back pain, stop the exercise immediately.
- Ensure the stability ball is properly inflated and stable.
- Avoid excessive rotation or movement of the ball.
Spotting
Not recommended. This is a stability exercise; focus on controlling the movement and reducing the duration if form breaks down.
Common Mistakes
- Allowing hips to sag below the body line
- Hips too high/pike position
- Looking up or dropping the head
- Losing core tension and stability
When to Avoid
- Acute lower back injuries
- Severe shoulder instability
Build Up First
- Ability to perform a standard bodyweight plank with proper form
Also known as
Exercise Ball Plank, Swiss Ball Plank, Forward Stability Ball Plank
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