Bodyweight

Bosu Plank

The Bosu Plank, performed on a Bosu ball, is an excellent exercise for core strengthening and stability enhancement. It targets the whole core area, improves balance, coordination and endurance.

View all exercises

Bosu Plank instructions

Step-by-step instructions

Place the Bosu ball on the floor with the flat side up.

Kneel down and place your elbows on the flat side of the Bosu ball.

Extend your legs behind you one at a time and come up onto your toes. Keep your body in a straight line from your head to your heels.

Tighten your midsection and hold this position for as long as you comfortably can.

Avoid letting your hips sag down or your back arch. Maintain the straight body position and steady breathing throughout.

Place the Bosu ball on the floor with the flat side up.

Kneel down and place your elbows on the flat side of the Bosu ball.

Extend your legs behind you one at a time and come up onto your toes. Keep your body in a straight line from your head to your heels.

Tighten your midsection and hold this position for as long as you comfortably can.

Avoid letting your hips sag down or your back arch. Maintain the straight body position and steady breathing throughout.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Mobility

Bodyweight Standing Hip Rotation

Bodyweight Standing Hip Rotation enhances lower body flexibility & hip mobility. This warm-up exercise involves rotating hips in a circular motion to strengthen hip, back, and core muscles. Ideal for stability, flexibility, rehab, and prevention.

Try it out

Strength

Single Kettlebell Internal Rotation

Single Kettlebell Internal Rotation is an impactful exercise to build shoulder strength and stability. Ideal for shoulder rehabilitation, it enhances function and endurance by rotating the arm internally against kettlebell resistance.

Try it out

Bodyweight

Spiderman

The Spiderman is a full-body workout targeting the core, shoulders, hip flexors. Mimicking a crawling motion, it enhances strength, endurance, and stability. A fusion of push-ups and mountain climbers, it offers an intense exercise experience.

Try it out

Start your fitness journey today

Enjoying exercises like Bosu Plank, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer