← EXERCISE LIBRARYBalance
BOSU Plank
A forearm plank with the elbows on an unstable dome. The brace has to keep correcting, which trains the trunk in a way a still floor cannot.
- 01Set the forearms on the dome, elbows under the shoulders, hands lightly clasped or flat.
- 02Step the feet back to hip width until the body makes one line.
- 03Tuck the ribs down and squeeze the glutes.
- 04Hold, letting the small corrections happen rather than bracing them away.
- 01One line from the ears to the heels.
- 02Press the forearms down into the dome.
- 03Wobble is the point — do not lock up to stop it.
- 01Hips sagging, which is the same fault as on the floor but harder to feel here.
- 02Feet set too narrow, which makes the balance the limiting factor before the trunk is.
- 03Starting here before a floor plank is comfortable for thirty seconds.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.