How to do a Balance Trainer Star Plank Knee to Elbow
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About this exercise
- Sets Logged
- 7,273
- Popularity Rank
- 1075th
- Difficulty
- Advanced
- Abs Strength
- 54 mSCORE 139th
- Equipment Required
Workouts with Balance Trainer Star Plank Knee to Elbow
Instructions for Proper Form
An advanced plank variation that engages the core, obliques, and shoulders. Performing this on a BOSU balance trainer increases the difficulty, enhancing core stability and muscle coordination. It's more challenging than a standard plank due to the added balance component.
- Step into a lateral plank position with one hand centered on top of the dome and the other arm reaching overhead.
- Lift the top leg and balance in the “star” position.
- Pull the knee of the lifted leg toward the waist and simultaneously pull the elbow of the lifted arm to the knee.
- Perform the desired number of reps on one side, then repeat on the other side.
- Maintain a braced core throughout the exercise.
Sets & Reps Calculator
Average Balance Trainer Star Plank Knee to Elbow 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
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Alternatives & Variations to Balance Trainer Star Plank Knee to Elbow
1. Dead Bug
92.4 mSCORESWAPPED 10 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.
2. Crunches
94 mSCORESWAPPED 9 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.
3. Cable Crunch
88.8 mSCORESWAPPED 9 TIMESCable Crunch is a variation on the more standard Crunch. Unlike Crunches, this is a weighted exercise that does not have you laying on your back. Instead of using your bodyweight for resistance, you use a cable machine. This gives you more control over your resistance, as well as more control over the direction that resistance is coming from.
4. Balance Trainer Braced Bicycle Kicks
31.3 mSCORESWAPPED 8 TIMESA dynamic core exercise that combines the instability of a BOSU balance trainer with the intensity of bicycle kicks, targeting the abdominals and obliques. The added instability requires more muscle engagement, making it more effective than standard floor bicycle kicks.
- Intermediate
- Abs
- BOSU® Balance Trainer
5. Plank
92.8 mSCORESWAPPED 7 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.
6. Flutter Kicks
88 mSCORESWAPPED 6 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
7. Balance Trainer Leg Crossover Planks
56.2 mSCORESWAPPED 6 TIMESLeg 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.
- Intermediate
- Abs
- BOSU® Balance Trainer
8. Alternating Heel Touch
78.2 mSCORESWAPPED 5 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.
9. Hanging Knee Raise
73.4 mSCORESWAPPED 5 TIMESHanging Knee Raise is a variation of Vertical Knee Raise. Like Vertical Knee Raise, this is a bodyweight core exercise that involves suspending yourself and raising your knees to your chest. By hanging from a pull up bar, you add more instability to the movement, which causes you to further recruit your core for stability.
10. Balance Trainer Braced Frog Kicks
42.9 mSCORESWAPPED 5 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.
- Intermediate
- Abs
- BOSU® Balance Trainer