Bosu Elbow Plank
The BOSU elbow plank is a core stability exercise performed with forearms on the unstable surface of a BOSU ball. The instability of the BOSU increases core muscle recruitment compared to a standard plank, challenging the abs, obliques, and stabilizing muscles.
How to do it
- Place a BOSU ball flat side up and position your forearms on the dome surface.
- Extend your body into a plank position with your elbows beneath your shoulders and feet hip-width apart.
- Engage your core and glutes to maintain a straight line from head to heels.
- Keep your hips level and avoid sagging or rising.
- Hold the position for the desired duration.
Form cues
- Place forearms firmly on the center of the dome.
- Keep elbows directly underneath your shoulders.
- Engage your glutes and draw your belly button in.
- Maintain a straight line from your head to your heels.
Breathing: Breathe steadily and deeply through your nose, avoiding holding your breath as your core fatigues.
Common mistakes
- Sagging the hips: This places unnecessary stress on the lower back and reduces core engagement.
- Looking up: Straining the neck by looking forward disrupts the neutral spine alignment.
- Placing elbows too far forward: This shifts the load away from the core and strains the shoulder joints.
Muscles worked
Primary: abs. Secondary: obliques, lower back, shoulders.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds hold, rest 60 s
Lose weight
3–4 sets × 30–45 seconds hold, rest 45 s
Build muscle
3 sets × 45–60 seconds hold, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or shoulder discomfort, ease off and switch to a standard floor plank.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if the BOSU ball rolls around too much?
Make sure the flat side is completely stable on the floor and focus your gaze on a fixed spot between your forearms.
Can I do this exercise on my knees if my toes are too hard?
Yes, you can drop to your knees while keeping your hips aligned to reduce the overall intensity.
Why do I feel this in my lower back instead of my abs?
This usually happens when the hips begin to sag. Squeeze your glutes tighter and tuck your tailbone slightly under.