Setup and loading
Forearm on the stability ball and feet on the floor, one in front of the other.
How to do the stability ball side plank step by step
- On your side, place your forearm on the ball with your elbow under your shoulder.
- Raise your hips until your ankles, hips, and shoulders line up.
- Reach your free arm to the ceiling or rest it on your waist.
- Hold for the prescribed time and switch sides.
Form cues
- Hips up and forward
- Shoulder away from your ear
- Keep the ball from moving
Common mistakes
- Letting your hips drop
- Rotating your torso toward the floor
- Elbow in front of your shoulder
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Sets and reps for your goal
Core & Stability
3 x 20-30 s per side3-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Stability ballPick the diameter for your height (55-65 cm for most people).
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Variations and similar exercises
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