Also known as: stability ball plank, exercise ball plank, ball plank, plank on ball, unstable plank

What is Stability Plank?

The Stability Plank is a medium-difficulty core exercise performed with hands on a stability ball to challenge balance and strength. It primarily targets the core, triceps and shoulders while engaging glutes and quadriceps for a straight-body hold and full-body tension.

How to Do Stability Plank

  1. Set up: Kneel with the stability ball in front, centre your hands, tuck your tailbone into a posterior pelvic tilt and brace your core and glutes.
  2. Extend arms: Straighten your arms, engage triceps and protract the scapula by pressing into the ball to create shoulder stability and upper-body tension.
  3. Lift into plank: Press hands into the ball and lift your knees; form a straight line from shoulders to heels while keeping the core tightly braced.
  4. Maintain alignment: Hold the position while breathing steadily, avoid hip sag or pike, keep glutes engaged and scapula protracted to protect the lower back and shoulders.
  5. Exit safely: When form breaks or timer ends, lower knees to the floor, reset pelvis and shoulders, rest and repeat only with controlled technique.

Muscle Groups

Triceps, Core, Shoulders, Quadriceps, Glutes

Description

Start on your knees, and centre your hands on the exercise ball in front you.
Get into posterior pelvic tilt (tuck your tailbone) Squeeze your glutes and brace your core. Arms straight, engage the triceps, & protract your scapula.

Press your hands into the ball, and lift your knees. You should be creating tension through your whole body, & a straight line should form from your shoulders to your heels.

Keep your core braced and breathe through the exercise. Hold for time.
Don't allow your hips to sag / back to arch, anytime your form breaks down & reset
Movement Group: Core
Equipment: Stability Ball

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Stability Plank?

The Stability Plank builds core stability, shoulder and triceps strength while improving full-body tension and hip control. Training on an unstable ball enhances balance, anti-extension control and carries over to better posture and pressing strength.

What common mistakes should I avoid when doing a Stability Plank?

Common mistakes include hip sag or pike, losing posterior pelvic tilt, uneven hand placement on the ball, flared shoulders and holding your breath. These increase back and shoulder strain—stop, reset form, and reduce difficulty if needed.

How can I progress or regress the Stability Plank?

Regress by keeping knees on the floor or placing hands on an elevated surface to reduce instability. Progress with single-leg lifts, slower ball roll-outs, longer holds or smaller contact points to increase core and shoulder demand.