Exercise guide
Bosu Ball Plank Hold
- Intermediate
- Compound
- Timed hold
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
The Bosu Ball Plank Hold introduces an unstable surface to a traditional plank, significantly increasing the demand on the deep core stabilizers, shoulders, and serratus anterior. This variation forces the entire kinetic chain to work in unison to maintain balance and spinal alignment.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place the Bosu ball on the floor with the flat platform side facing up.
- Grip the handles or the outer edges of the platform with your hands positioned directly under your shoulders.
- Step your feet back one at a time into a high plank position with your feet hip-width apart.
How to do it
- Brace your core and squeeze your glutes to establish a straight line from your head to your heels.
- Maintain a steady, rhythmic breathing pattern, exhaling deeply to further engage the transverse abdominis.
- Hold the position for the prescribed duration while actively resisting the tilting motion of the Bosu ball to keep the platform level.
Form checklist
- Keep your hips in line with your shoulders; do not let the lower back arch or the hips pike upward.
- Push actively through your palms to keep your shoulder blades spread and prevent your chest from sagging.
- Keep your neck neutral by gazing at the center of the Bosu ball platform.
- Ensure your weight is distributed evenly across the platform to prevent it from tipping to one side.
Pro tips
- Create 'total body tension' by driving your heels back and pulling your hands toward your toes without actually moving them.
- Focus on the micro-adjustments in your forearms and core to keep the Bosu ball perfectly still rather than letting it wobble.
Make it harder
- Perform 'around the worlds' by slowly tilting the Bosu ball in a controlled circular motion while keeping your torso rigid.
- Lift one foot 2-3 inches off the ground to reduce your base of support and increase the rotational stability demand.
Frequently asked
- What muscles does the bosu ball plank hold work?
- The bosu ball plank hold primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the bosu ball plank hold?
- The bosu ball plank hold uses bosu ball.
- Is the bosu ball plank hold good for beginners?
- The bosu ball plank hold is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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