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Technique

  1. Get into a Plank position with the top of your feet on a Stability ball.
  2. Lift one straight leg to the side and slowly tap the ground with your toes.
  3. Return that leg to the ball, then repeat on the other side.

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Form tips

  • Engage your Abs and keep a posterior Pelvic tilt.
  • Push your shoulders forward ( Shoulder protraction).
  • Keep a straight body or a slightly Hollow body to engage the core more.
  • Head is neutral, looking at the support surface in front of you.
Logging: Each repetition involves working both sides.

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Muscles

Strength

Primary

  • Serratus anterior
  • Abs
  • Obliques
  • Pelvis
  • Quadriceps

Secondary

  • Chest
  • Hip adductors
  • Serratus anterior
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Stability ball
Stability ball

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Appears in

Joint movements
Trunkflexion
Shoulderprotraction
Hipflexion
trains stretches
e00t

Stability ball plank tuck

Novice
e00s

Stability ball pike compression

Novice
e0m2

Double plank

Novice
e0op

Straddle-up

Novice
e0lg

High box

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.