Balance Dome Plank

Muscles worked by the Balance Dome Plank

Primary

AbsRectus AbdominisDeep CoreTransversus Abdominis

Secondary

Front DeltsAnterior DeltoidObliquesOblique AbdominalsSerratusSerratus Anterior

Also called: abs, six-pack, rectus abdominis, abdominals, stomach muscles, transverse abdominis.

Equipment

Balance Dome

Also called: bosu ball, bosu, balance trainer, half ball, dome trainer, half stability ball.

How to do the Balance Dome Plank

1. Place the balance dome on a flat floor with the domed side up and kneel behind it.
2. Put your forearms on the dome with your elbows under your shoulders.
3. Step your feet back into a plank with your body in a straight line from head to heels.
4. Squeeze your glutes and brace your abdominals, keeping your neck long.
5. Hold the position for the planned time while the dome moves under you.
6. Lower your knees to the floor to finish.

Form tips

• Do not let your hips sag or pike up; a straight line from head to heels is the target.
• Press your forearms into the dome and keep your shoulders away from your ears.
• Make it easier by widening your feet, or harder by bringing them closer together.

At a glance

Balance Dome Plank in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Bear Plank Hold
• Bench Decline Plank Hold
• Bent-Knee Copenhagen Raises
• Copenhagen Plank
• Copenhagen Plank Raises
• Crab Dips
• High Plank
• Incline Plank Hold

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "balance-dome-plank",
  "name_en": "Balance Dome Plank",
  "name_de": "Balance-Dome Plank",
  "name_es": "Plancha sobre Domo de Equilibrio",
  "description_en": "A forearm plank with the elbows on a balance dome. The unstable surface makes the shoulders and the whole trunk work harder to keep the body in a straight line from head to heels.",
  "description_de": "Ein Plank auf den Unterarmen, die Ellbogen auf einem Balance-Dome. Die instabile Fläche lässt Schultern und den ganzen Rumpf härter arbeiten, um den Körper in einer geraden Linie von Kopf bis Ferse zu halten.",
  "description_es": "Una plancha sobre los antebrazos con los codos apoyados en un domo de equilibrio. La superficie inestable hace que los hombros y todo el tronco trabajen más para mantener el cuerpo en línea recta desde la cabeza hasta los talones.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "bosu_ball",
  "body_part": "core",
  "primary_muscles": [
    "rectus_abdominis",
    "transverse_abdominis"
  ],
  "secondary_muscles": [
    "anterior_deltoid",
    "obliques",
    "serratus_anterior"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "calisthenics",
    "lower_back_safe",
    "knee_safe",
    "no_axial_load",
    "shoulder_safe"
  ],
  "variation_group": "plank",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Place the balance dome on a flat floor with the domed side up and kneel behind it.",
    "Put your forearms on the dome with your elbows under your shoulders.",
    "Step your feet back into a plank with your body in a straight line from head to heels.",
    "Squeeze your glutes and brace your abdominals, keeping your neck long.",
    "Hold the position for the planned time while the dome moves under you.",
    "Lower your knees to the floor to finish."
  ],
  "instructions_de": [
    "Lege den Balance-Dome mit der gewölbten Seite nach oben auf einen ebenen Boden und knie dich dahinter.",
    "Lege die Unterarme auf den Dome, die Ellbogen unter den Schultern.",
    "Stelle die Füße nach hinten in einen Plank, den Körper in einer geraden Linie von Kopf bis Ferse.",
    "Drücke die Gesäßmuskeln zusammen und spanne die Bauchmuskeln an, den Nacken lang.",
    "Halte die Position für die geplante Zeit, während sich der Dome unter dir bewegt.",
    "Senke zum Beenden die Knie auf den Boden."
  ],
  "instructions_es": [
    "Coloca el domo de equilibrio sobre un suelo plano con el lado abombado hacia arriba y arrodíllate detrás de él.",
    "Apoya los antebrazos sobre el domo con los codos debajo de los hombros.",
    "Lleva los pies hacia atrás hasta una plancha, con el cuerpo en línea recta desde la cabeza hasta los talones.",
    "Aprieta los glúteos y contrae el abdomen, manteniendo el cuello alargado.",
    "Mantén la posición durante el tiempo previsto mientras el domo se mueve bajo ti.",
    "Baja las rodillas al suelo para terminar."
  ],
  "tips_en": [
    "Do not let your hips sag or pike up; a straight line from head to heels is the target.",
    "Press your forearms into the dome and keep your shoulders away from your ears.",
    "Make it easier by widening your feet, or harder by bringing them closer together."
  ],
  "tips_de": [
    "Lass die Hüfte weder durchhängen noch nach oben schieben; eine gerade Linie von Kopf bis Ferse ist das Ziel.",
    "Drücke die Unterarme in den Dome und halte die Schultern weg von den Ohren.",
    "Mache es leichter, indem du die Füße weiter auseinander stellst, oder schwerer, indem du sie näher zusammenbringst."
  ],
  "tips_es": [
    "No dejes que las caderas se hundan ni se eleven en pico; el objetivo es una línea recta desde la cabeza hasta los talones.",
    "Presiona los antebrazos contra el domo y mantén los hombros alejados de las orejas.",
    "Hazlo más fácil separando más los pies, o más difícil acercándolos entre sí."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "main": "images/flat/balance-dome-plank-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "balance-dome-plank");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.