Balance Trainer Side Star Plank
The Balance Trainer Side Star Plank is an advanced isometric core exercise that challenges lateral stability by balancing on a forearm upon an unstable surface while abducting the top arm and leg. This movement targets the obliques, glutes, and shoulder stabilizers.
Because this is a high-intensity isometric hold requiring significant neural drive, the AI analyzes your hold duration and RPE to detect central nervous system fatigue. If your HRV or sleep data from HealthKit indicates poor recovery, the app may suggest regressing to a floor-based side plank to prevent injury. Additionally, if you consistently report shoulder discomfort, the system learns this association and will automatically recommend core alternatives that place less stress on the glenohumeral joint.
Form Cues
- Place your elbow directly under your shoulder on the center of the dome
- Stack your hips vertically and squeeze your glutes
- Lift your top leg and arm to form a star shape
- Keep your head neutral and aligned with your spine
- Brace your core tightly to resist the unstable surface
- Don't let your bottom hip sag toward the floor
- Don't roll your top shoulder forward
- Don't hold your breath while maintaining tension
- Don't allow your supporting elbow to slide outward
Common Mistakes
- Sagging hips due to fatigue
- Rolling the torso forward
- Placing the elbow off-center
- Looking down at the feet
- Insufficient glute engagement
Muscles Worked
This exercise primarily targets the internal and external obliques to resist lateral flexion against gravity and instability. It also heavily recruits the gluteus medius to abduct the top leg and stabilize the hips, while the lateral deltoid and rotator cuff work intensely to stabilize the supporting shoulder on the balance trainer.
Primary
Secondary
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