Balance Trainer Star Plank Knee to Elbow
The Balance Trainer Star Plank Knee to Elbow is an advanced core exercise that combines an unstable surface with a wide-stance plank to challenge total body stability. It targets the obliques, abdominals, and shoulder stabilizers by requiring you to maintain a rigid torso while driving your knee toward your elbow.
This advanced variation demands significant shoulder stability, so Iridium checks your anterior deltoid recovery status to avoid scheduling it immediately after heavy pressing sessions. The AI uses your RPE feedback to track difficulty relative to your body weight and manages total set volume to fit your weekly oblique training targets.
Form Cues
- Place hands directly under shoulders on the dome
- Keep feet wider than shoulder-width
- Brace your core to keep hips level
- Exhale as you drive your knee to your elbow
- Return foot to the wide star position slowly
- Don't let your hips sag toward the floor
- Don't allow the balance trainer to tilt excessively
- Don't lift your hips high into a pike position
- Don't rush the knee drive movement
Common Mistakes
- Sagging lower back
- Rotating hips excessively
- Looking down at feet instead of floor
- Placing feet too close together
Muscles Worked
This movement primarily targets the entire core complex, with a specific emphasis on the obliques and rectus abdominis as they work to prevent hip rotation and extension. The anterior deltoids and scapular stabilizers are engaged isometrically to maintain upper body position on the unstable surface of the balance trainer.
Primary
Secondary
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