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Balance Trainer Mountain Climber
This is a dynamic plank variation using a balance trainer, targeting the abs and hip flexors for improved core stability and cardiovascular conditioning.
About Exercise
Equipment
Balance Trainer
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Shoulders
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Shoulders
5/10Anterior Delts, Medial Delts
Programming
Typical Rep Range
15-30 reps
Rest Between Sets
30-90 seconds • Use shorter rest periods for conditioning goals.
How to Perform
Place the balance trainer dome-side down. Assume a high plank position with hands gripping the outside edges of the platform, stacking shoulders directly over the wrists.
- Establish a rigid plank position, keeping hips level and core tightly braced.
- Quickly drive one knee toward your chest without rounding your lower back.
- Immediately switch legs in a quick, continuous running motion.
- Maintain rapid speed while keeping the hips low and stable throughout the set.
- Continue alternating legs for the desired number of reps or duration.
Coaching Tips
Form Cues
- Hips low and steady.
- Drive the knees fast.
- Brace your midline.
- Do not lift hips.
Breathing
Inhale during the starting plank position; maintain tight core bracing and breathe rhythmically throughout the movement.
Tempo
1-0-1
Range of Motion
Move the knee forward as far as possible without allowing the lower back to round or the hips to pike upward.
Safety
Safety Notes
- Stop immediately if wrist pain occurs.
- Ensure the balance trainer is stable on a non-slip surface.
Spotting
Not required.
Common Mistakes
- Letting the hips pike too high.
- Rounding the lower back.
- Allowing the trainer to shift.
When to Avoid
- Acute wrist or shoulder injury
- Severe spinal instability
Flexibility Needed
- Adequate wrist and shoulder flexibility for plank position
Build Up First
- Competency holding a standard high plank for 60 seconds
Also known as
Balance Trainer Speed Climbers, BOSU Mountain Climber
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