Core exercise
Stability Ball Plank
Plank with your forearms on a stability ball. The instability challenges your core more than a plank on the floor.
- Primary muscleCore
- Also worksShoulders
- EquipmentOther
- MovementCore
- LevelIntermediate
- Core
- Shoulders
- Other
How to do the Stability Ball Plank
4 steps, in the order you do them.
- Rest your forearms on top of the stability ball with your elbows under your shoulders.
- Stretch your legs back and rest on your toes, hip-width apart.
- Form a straight line from your head to your heels, with your abs and glutes tight.
- Hold for the indicated time without letting the ball move or your hips drop.
Muscles worked
Common Stability Ball Plank mistakes
What goes wrong most often when you do the Stability Ball Plank, and how to fix it.
Your elbows sit far ahead of your shoulders on the ball.
Rest your forearms with your elbows under your shoulders, on the top of the ball.
Your feet are together and the ball rolls side to side.
Set your feet hip-width apart for a stable base.
Your hips rise to escape the instability.
Lower your hips to the line from shoulders to heels and squeeze your glutes.
Alternatives to the Stability Ball Plank
They work the core with other equipment, including options for training at home.
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More core exercises
Standing Ab Wheel RolloutCore · Ab wheel
Sit UpCore · Bodyweight
V UpCore · Bodyweight
Reverse CrunchCore · Bodyweight
Frequently asked questions
What muscles does the Stability Ball Plank work?
The Stability Ball Plank works mainly the core. It also works the shoulders.