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Balance Trainer Knee Tuck
A plank variation on an unstable BOSU ball that targets abs and hip flexors to build core stability and anti-extension strength; enhances balance and control through dynamic knee tucks.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Quads, Triceps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
9/10Iliopsoas
Shoulders
7/10Anterior Delts
Obliques
6/10Quads
5/10Triceps
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Place BOSU ball dome-side down on a non-slip floor. Position hands on floor under shoulders and feet centered on flat platform in high plank.
- Brace core and maintain neutral spine.
- Tuck knees toward chest, rolling BOSU forward smoothly.
- Keep hips level and avoid sagging.
- Pause briefly at tuck if desired.
- Extend legs back, controlling BOSU roll to plank.
- Repeat with control.
Coaching Tips
Form Cues
- Core tight
- Neutral spine
- Controlled roll
- Hips level
- Shoulders over hands
Breathing
Exhale forcefully during knee tuck; inhale during leg extension. Brace core throughout.
Tempo
2-1-2
Range of Motion
Tuck knees until hips are over shoulders without piking; fully extend legs to straight plank alignment from head to heels.
Safety
Safety Notes
- Avoid with wrist or shoulder pain
- Stop if lower back discomfort occurs
- Use stable non-slip surface
- Ensure proper BOSU inflation
- Focus on slow controlled movements to prevent falls
Spotting
No spotting needed; bodyweight exercise on stable floor.
Common Mistakes
- Hips sagging low
- Lower back arching
- Excessive piking
- Uncontrolled rolling
- Upper back rounding
When to Avoid
- Acute wrist pain
- Acute shoulder pain
- Lower back issues
Flexibility Needed
- Ability to hold stable plank for 45 seconds
- Shoulder flexion for plank position
Build Up First
- Master basic plank
- Core bracing proficiency
Also known as
BOSU Knee Tuck, Knee Tuck Plank on BOSU, Unstable Surface Knee Tuck
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