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Exercise Ball Feet Elevated Forearm Plank

Core-control drill keeping the trunk stable through a challenging variation.

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Exercise Ball Feet Elevated Forearm Plank demonstration

Exercise overview

Training details

Core

Equipment

Stability Ball

Sets × time

3 × 40 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Place your forearms on the floor and position your feet or lower shins securely on top of the exercise ball.
  2. 02Lift into a plank with the elbows under the shoulders and the body aligned from head to heels.
  3. 03Brace your abdominals and squeeze the glutes to prevent the ball from rolling.
  4. 04Keep the hips level, shoulders active, and lower back from sagging or overextending.
  5. 05Hold for the assigned time with steady breathing, then lower your knees or feet safely.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionPlank HoldRelated variationBody SawRelated variationBosu Ball Plank with Leg LiftRelated variationPower Point PlankRelated variationSideway Leg BridgeRelated variationWeighted Plank

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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