Balance Trainer Traveling Dome Planks
The Balance Trainer Traveling Dome Plank is a dynamic core exercise that combines stability training with upper body movement. By shifting your hands on and off the unstable dome surface, you challenge your core, shoulders, and obliques to resist rotation and maintain alignment.
This dynamic movement places significant demand on shoulder stabilizers and core endurance, which can be taxing on the central nervous system. By monitoring your HRV and daily recovery data, our AI determines if your body is ready for this high-stability challenge or if a static regression is safer for the day. Additionally, tracking your RPE against set duration allows the system to detect when fatigue sets in, preventing the form breakdown that often leads to lower back strain.
Form Cues
- Brace your core tightly before moving your hands
- Keep your hips square to the floor throughout the movement
- Place your hands directly under your shoulders
- Squeeze your glutes to prevent lower back arching
- Move deliberately and with control rather than speed
- Don't let your hips sag toward the ground
- Don't rock your hips side-to-side as you move your hands
- Don't crane your neck upward; keep it neutral
- Don't place your hands too far forward in front of your shoulders
Common Mistakes
- Sagging through the lower back
- Excessive hip rotation during hand transitions
- Rushing the movement speed
- Looking up and straining the neck
- Piking the hips up too high
Muscles Worked
This exercise primarily targets the entire core complex, specifically the transverse abdominis and rectus abdominis, which must work overtime to stabilize against the shifting base of support. The anterior deltoids and serratus anterior are also heavily engaged to support your body weight, while the obliques fire to prevent your hips from twisting as you move your hands.
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Secondary
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