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Stability Ball Side Plank

An advanced core stability exercise that targets the obliques, shoulders, and core through a side plank position on a stability ball to improve balance and functional strength.

Exercise Overview

Category

Functional Training

Exercise_Type

Strength

Difficulty_Level

Advanced

Technique

Lie on your side with your forearm on a stability ball and your feet stacked. Lift your hips off the ground, creating a straight line from head to feet. Hold the position while maintaining balance on the ball.

Starting Position

Begin lying on your side with your forearm on a stability ball and feet stacked, ready to lift into the side plank position.

Finishing Position

Hold the side plank position with hips lifted and body forming a straight line, maintaining balance on the stability ball.

Form Cues

Keep body straight, engage core, maintain balance, breathe steadily

Common Mistakes

Sagging hips, not engaging core, losing balance, poor alignment

Progression Tips

Add leg lifts, hold longer, perform on smaller ball, or add arm movements.

Regression Tips

Use larger ball, perform on ground, or use wall for support.

Safety Notes

Maintain proper form to avoid shoulder and wrist strain. Stop if you experience pain in the shoulders, wrists, or lower back. Ensure the stability ball is properly inflated and secure.