How to do a Balance Trainer Leg Crossover Planks
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Balance Trainer Leg Crossover Planks
Workouts with 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.
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanSets & Reps Calculator
Average Balance Trainer Leg Crossover Planks standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner3sets7reps1 Set Max8reps
- intermediate4sets7reps9reps
- advanced4sets8reps10reps
Enter your stats to calculate your Sets & Reps
Alternative Exercises to Balance Trainer Leg Crossover Planks
1. Plank
92.8 mSCORESWAPPED 45 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.
- Beginner
- Abs
2. Leg Press
99.7 mSCORESWAPPED 31 TIMESLeg Press is a compound exercise that primarily targets the quadriceps. The exercise itself is fairly similar to a standard squat, with some key differences. The biggest of these differences is the added stability from supporting your back on the Leg Press Machine. The end result of these changes is a more stable movement that further emphasizes your quadriceps. Leg Press is an excellent exercise for anyone looking to build muscle mass or strength in their quads.
- Beginner
- Quads
- Leg Press
3. Leg Extension
99.4 mSCORESWAPPED 29 TIMESLeg Extensions are an isolation exercise that target the quads. Due to a severe lack of isolation movements for the lower body, this is a great option for specifically targeting your quadriceps. The use of a machine restricts your range of motion, and adds some stability to the movement. This can help your focus more on exertion than stabilizing the movement. The downside to this exercise is that it places a lot of tension on your knee. Keep your weights light, and focus on pausing near the end of your range of motion.
- Beginner
- Quads
- Leg Extension Machine
4. Crunches
94 mSCORESWAPPED 23 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.
- Beginner
- Abs
5. Balance Trainer Crunch
39.4 mSCORESWAPPED 17 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.
- Beginner
- Abs
- BOSU® Balance Trainer
6. Ab Crunch Machine
96.1 mSCORESWAPPED 17 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.
- Intermediate
- Abs
- Ab Crunch Machine
7. Balance Trainer Plank
58.1 mSCORESWAPPED 16 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.
- Intermediate
- Abs
- BOSU® Balance Trainer
8. Russian Twist
96.2 mSCORESWAPPED 15 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
- Abs
9. Ab Rollout
70.3 mSCORESWAPPED 15 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.
- Intermediate
- Abs
- Ab Wheel