Balance Trainer Leg Crossover Planks
The Balance Trainer Leg Crossover Plank is a dynamic core stability exercise performed with feet elevated on a BOSU ball to increase recruitment of the deep abdominal muscles. By driving the knee toward the opposite elbow, you intensely target the obliques while challenging your total body balance and coordination.
Because this movement requires significant neural drive for balance, your AI coach analyzes your HRV and sleep data to determine if your central nervous system is ready for this level of instability. If you report high RPE or struggle to maintain the target duration, the app recognizes fatigue in your stabilizers and may regress you to a stable floor version to prevent lower back strain. Additionally, if you have a history of wrist pain tracked in your profile, the system can automatically suggest forearm-based alternatives to keep your training pain-free.
Form Cues
- Position your feet securely on the dome of the balance trainer
- Keep your shoulders stacked directly over your wrists
- Exhale sharply as you drive your knee toward the opposite elbow
- Squeeze your glutes to keep your hips level with your shoulders
- Don't let your lower back sag towards the floor
- Don't rush the movement or use momentum to swing the leg
- Don't allow your hips to pike heavily upward during the crossover
- Don't let your head drop; keep your gaze slightly forward
Common Mistakes
- Sagging hips due to core fatigue
- Rushing through the reps
- Placing hands too far forward
- Bouncing on the balance trainer
Muscles Worked
This exercise is a powerhouse for the core, specifically targeting the internal and external obliques through the rotational crossover movement. The instability of the balance trainer forces the transverse abdominis and rectus abdominis to work harder to maintain a neutral spine, while the anterior deltoids stabilize the upper body.
Primary
Secondary
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