What is Stability Plank?

A Stability Plank is a medium-difficulty plank variation performed with hands on a stability ball to challenge balance and core control. It primarily targets the core, shoulders and triceps while recruiting glutes and quadriceps to maintain a straight, braced body line.

How to Do Stability Plank

  1. Set starting position: Kneel with hands centered on the stability ball, shoulders stacked over wrists and feet together. Keep a neutral neck and engaged core.
  2. Tuck your pelvis: Perform a posterior pelvic tilt by tucking the tailbone, squeezing glutes and bracing the core to create spinal stability before lifting.
  3. Extend your arms: Straighten your arms, engage triceps and protract the shoulder blades to press firmly into the ball, keeping shoulders stable and wrists aligned.
  4. Lift to plank: Press the ball away and lift your knees off the floor, forming a straight line from shoulders to heels. Avoid hip sagging or arching.
  5. Breathe and hold: Maintain steady breathing, keep core braced and full-body tension. Hold for prescribed time, focus on alignment and controlled respiration throughout.
  6. Reset if needed: If form breaks (hips sag or shoulders collapse), lower knees, reset alignment and attempt again. Quality over duration to prevent injury.

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

Required Equipment

Stability Ball

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Stability Plank?

The Stability Plank builds core endurance, shoulder stability and triceps activation while improving balance and proprioception. It reinforces full-body rigidity, helps prevent lower back strain and translates to better performance in overhead pressing and dynamic movements requiring core control.

What common mistakes should I avoid with this exercise?

Common mistakes include letting hips sag or pike, losing posterior pelvic tilt, collapsing the shoulders, holding breath, and poor hand placement on the ball. These break tension, increase injury risk, and reduce core activation—reset form if any breakdown occurs.

What progressions or easier alternatives exist?

Easier: keep knees on floor or perform the plank with forearms on the ball to reduce load. Progressions: single-leg stability plank, controlled ball rollouts or adding tempo holds. Choose alternatives like standard plank or elevated plank to build baseline strength safely.