Balance Trainer Walk Out Plank
The Balance Trainer Walk Out Plank is an intermediate core stability exercise that involves walking your hands forward and backward on a BOSU ball. This movement intensifies standard plank mechanics by adding instability and dynamic lever length changes to challenge the abdominals and shoulders.
This exercise demands high neuromuscular coordination, which can be significantly impacted by fatigue. The AI analyzes your daily HRV and sleep data to determine if your central nervous system is recovered enough for this stability challenge. Additionally, by tracking your RPE and duration, the app learns your strength threshold and can suggest stable floor-based regressions if your performance metrics indicate form breakdown or if you report lower back sensitivity.
Form Cues
- Start in a plank with hands on the flat side of the balance trainer
- Brace your core tightly as if preparing for a punch
- Walk your hands forward slowly while maintaining hip stability
- Squeeze your glutes to prevent your lower back from arching
- Return to the starting position with controlled, deliberate steps
- Don't let your hips sag toward the floor as you extend
- Don't pike your hips up toward the ceiling
- Don't allow your body to rock excessively side-to-side
- Don't hold your breath; exhale as you walk out
- Don't extend your hands past the point where you can control your spine
Common Mistakes
- Hyperextending the lower back
- Rushing the movement speed
- Disengaging the glutes
- Shrugging shoulders near ears
- Placing feet too close together
Muscles Worked
This exercise primarily targets the entire core complex, specifically the rectus abdominis and transverse abdominis, forcing them to work harder to resist extension as the hands move forward. The anterior deltoids and stabilizers of the shoulder girdle also receive significant activation as they support the body's weight on the unstable surface.
Primary
Secondary
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