Balance Trainer Stability Ball Knee Tucks
A dynamic plank variation using a balance trainer and stability ball that targets the core and hip flexors to build stability and anti-extension strength; enhances balance through unstable surfaces.
About Exercise
Equipment
Balance Trainer, Stability Ball
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders, Lower Back, Quads, Glutes
Popularity Score
4
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
9/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
7/10External Obliques
Shoulders
5/10Anterior Delts
Lower Back
4/10Erector Spinae
Quads
3/10Glutes
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Place balance trainer dome-down on floor and position stability ball behind. Start in high plank with hands on balance trainer handles and shins on stability ball, body straight.
- Brace core and maintain neutral spine.
- Exhale and flex hips to tuck knees toward chest, rolling ball forward.
- Contract abs fully at tuck.
- Inhale and extend legs back to plank, controlling ball.
- Keep body aligned without sagging.
- Repeat for reps, staying controlled.
Coaching Tips
Form Cues
- Core tight
- Hips level
- Eyes forward
- Shoulders stable
- Controlled roll
- Neutral spine
Breathing
Inhale as you extend legs; exhale as you tuck knees and brace core.
Tempo
2-1-2
Range of Motion
Tuck knees until they align under torso; extend to full plank with legs straight and body straight from head to heels.
Safety
Safety Notes
- Ensure ball is properly inflated
- Stop if lower back or shoulder pain occurs
- Use controlled speed to avoid falls
- Avoid if acute back or shoulder issues
- Maintain core brace to protect spine
Spotting
Not recommended; self-limiting exercise focuses on control and stability.
Common Mistakes
- Hips sagging
- Arching lower back
- Rushing movement
- Ball slipping
- Shoulders shrugging
- Incomplete tuck
When to Avoid
- Acute lower back pain
- Shoulder instability
- Recent shoulder injury
- Disc issues
- Wrist pain
Flexibility Needed
- Shoulder flexion for plank
- Hip flexion range
- Ankle dorsiflexion for ball control
Build Up First
- Proficient plank hold
- Basic hip flexor strength
- Balance on unstable surfaces
Also known as
BOSU Stability Ball Knee Tucks, Balance Ball Knee Tucks on BOSU
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