BOSU Plank

Target muscles

The whole anterior core — rectus abdominis, transverse abdominis and obliques — works to keep the spine from sagging, while the unstable dome forces those same muscles to fight micro-rotations the floor never produces. The serratus anterior and the anterior deltoids stabilise the shoulders, and the glutes stay switched on to hold the hips level.

How to perform

Setup

Place the BOSU dome-side up and set both forearms on top, elbows under your shoulders and hands either clasped or flat. Walk your feet back until your body is one straight line from heels to head.

Execution

Brace your abs as if expecting a punch, tuck the pelvis slightly so the lower back stays neutral, and squeeze the glutes. The dome will want to tip — resist it by keeping equal pressure through both forearms and breathing shallowly into the brace. Hold the line without letting the hips pike up or droop. Every small wobble you control is the point of the exercise.

Common mistakes

• Letting the hips sag so the lower back takes the load instead of the abs.
• Piking the hips skyward to make the hold easier and offload the core.
• Holding the breath entirely, which spikes tension and shortens the hold.
• Gripping the dome so hard the shoulders creep up toward the ears.

Progressions and regressions

Regress to a standard forearm plank on the floor, or drop to the knees, until you can hold a clean line for 30 seconds. Progress by lifting one foot off the floor, adding small shoulder taps, or extending the hold time. A full push-up-position plank with the hands on the dome ramps the instability up another notch.

Programming notes

Use it as a core finisher or in a circuit, 3 sets of 20-45 seconds. Quality beats duration on an unstable base — end the set when the line breaks rather than grinding out a shaking minute. It complements dynamic ab work like crunches by training the bracing and anti-rotation side of the core.