How to do a Balance Trainer Leg Crossover Planks
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Balance Trainer Leg Crossover Planks
Instructions for Proper Form
Leg Crossover Planks on a BOSU Balance Trainer intensify the traditional plank by adding leg movements that cross over the body, targeting the obliques, abdominals, and lower back. The balance trainer's instability requires greater core engagement, improving overall stability and strength.
- Stand behind the Balance Trainer in a platform side up position.
- Place the hands on the platform handles and step back into plank position.
- Pull one knee in toward the chest and across the body toward the opposite elbow.
- Alternate legs with each crossover knee pull.
- Keep the core braced throughout the exercise.
Sets & Reps Calculator
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Alternative Exercises to Balance Trainer Leg Crossover Planks
1. Plank
92.8 mSCORESWAPPED 50 TIMESPlanks are one of the most common core exercises out there. This is a bodyweight exercise that is performed for time rather than reps. Planks don’t require any movement, instead they force you to place yourself in a position that requires you to engage your core, and maintain that muscle activation for the duration of the exercise. This is a great way to help build strength and stability in a way that will translate to a variety of other exercises, and your daily life.
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2. Crunches
94 mSCORESWAPPED 29 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
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3. Alternating Heel Touch
78.2 mSCORESWAPPED 26 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
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4. Balance Trainer Plank
58.1 mSCORESWAPPED 22 TIMESBalance Trainer Plank is a more challenging variation of the standard Plank. Like Planks, this is a bodyweight core exercise. By placing your feet on the Balance Trainer, you add more instability to the exercise. That added instability forces you to further recruit your core in order to stabilize the movement. This is a great variation for anyone looking to make their planks a bit more challenging.
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5. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 20 TIMESBalance Trainer Braced Frog Kicks is a bodyweight core exercise that involves sitting on a Balance Trainer and extending your legs out away from yourself. By raising, and extending your legs, you’re already engaging your core, but by sitting on a balance training, you add more instability to the movement.
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6. Ab Crunch Machine
96.1 mSCORESWAPPED 18 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
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7. Ab Rollout
70.3 mSCORESWAPPED 18 TIMESAb Rollout is a compound exercise that primarily targets the core. Using an ab roller, this movement challenges your ability to maintain stability as you extend your body parallel to the ground. This exercise is great for developing core strength and stability, which can translate to better performance in other strength-training movements. The instability and range of motion make this a more challenging core exercise.
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8. Balance Trainer Crunch
39.4 mSCORESWAPPED 18 TIMESBalance Trainer Crunch is a more difficult variation on the standard Crunch. Similar to other crunches, this is a bodyweight exercise that targets your abdominals. By using a Balance Trainer, you add more instability to the movement, which leads to better activation of your core.
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9. Cross Body Mountain Climber
44.5 mSCORESWAPPED 16 TIMESCross Body Mountain Climber is a compound bodyweight exercise that primarily targets the core. It involves holding a plank position and driving your knees toward the opposite elbow, adding a twist to each rep. This variation increases the engagement of your obliques compared to the standard Mountain Climber, and enhances stability and coordination.
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10. Leg Raise
96.5 mSCORESWAPPED 15 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
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