Bodyweight

Bosu Side Plank

The Bosu Side Plank is a dynamic core exercise improving balance and stability. It enhances endurance and overall physical function. You'll maintain a side plank position on a Bosu ball for added challenge.
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Bosu Side Plank instructions
Step-by-step instructions
1
Place the Bosu ball on the floor with the dome side down.
2
Lie on your side with your forearm on top of the Bosu ball, your legs straight and feet stacked.
3
Elevate your body off the floor, creating a straight line from you head to your heels.
4
Hold this position and keep your body straight by not allowing your hips to sag or rise.
5
Return to the starting position and repeat on the other side.
Place the Bosu ball on the floor with the dome side down.
Lie on your side with your forearm on top of the Bosu ball, your legs straight and feet stacked.
Elevate your body off the floor, creating a straight line from you head to your heels.
Hold this position and keep your body straight by not allowing your hips to sag or rise.
Return to the starting position and repeat on the other side.
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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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