Balance Trainer Plank
The Balance Trainer Plank is an intermediate core exercise that challenges stability by having you hold a plank position on the unstable dome of a balance trainer. This variation intensifies core recruitment as your muscles fight to maintain a neutral spine against the shifting surface.
Since isometric holds like planks rely heavily on duration and perceived exertion, the AI analyzes your hold times against your RPE to detect true core endurance progress. If your HRV or sleep data suggests high systemic fatigue, the app may recommend shorter duration sets or a regression to a stable surface to prevent form breakdown and protect your lower back. Additionally, knowing your shoulder or wrist pain history allows the system to suggest forearm vs. straight-arm modifications automatically.
Form Cues
- Place hands or forearms firmly on the center of the dome
- Squeeze your glutes and quads to lock your hips in alignment
- Drive your elbows or hands into the surface to protract your shoulder blades
- Draw your navel in toward your spine to brace your core
- Keep your gaze slightly forward to maintain a neutral neck
- Don't let your lower back sag toward the floor
- Don't pike your hips up toward the ceiling
- Don't let your shoulders shrug up near your ears
- Don't hold your breath while maintaining tension
- Don't let your head drop or hang loosely
Common Mistakes
- Sagging lumbar spine (hyperextension)
- Piking hips to reduce core tension
- Excessive shaking from lack of tension
- Looking down at feet
- Relaxing the glutes
Muscles Worked
This exercise primarily targets the transverse abdominis and rectus abdominis, building deep core stability that translates to better posture and injury prevention. By introducing an unstable surface, it significantly increases activation in the secondary stabilizers, including the internal obliques, serratus anterior, and shoulder girdle.
Primary
Secondary
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