Bodyweight

Bosu High Side Plank

The Bosu High Side Plank is a stability exercise targeting core, shoulders, and hips. Despite its simplicity, the bosu ball adds balance challenges, enhancing core strength, posture, and body balance.
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Bosu High Side Plank instructions
Step-by-step instructions
1
Place a barbell on your upper back as if you were doing a squat, and stand in front of a sturdy, flat surface such as a step or box at about knee height.
2
With your chest up and eyes looking forward, step up onto the surface with your right foot.
3
Push through your right heel to lift your body onto the surface, bringing the left foot to meet the right.
4
Step back down with the left foot, followed by the right, maintaining control and balance.
5
Repeat starting with the left foot, alternating with each rep. Do not let your knee pass your toes during the step up, and avoid letting your hips sink or turn during the exercise.
Place a barbell on your upper back as if you were doing a squat, and stand in front of a sturdy, flat surface such as a step or box at about knee height.
With your chest up and eyes looking forward, step up onto the surface with your right foot.
Push through your right heel to lift your body onto the surface, bringing the left foot to meet the right.
Step back down with the left foot, followed by the right, maintaining control and balance.
Repeat starting with the left foot, alternating with each rep. Do not let your knee pass your toes during the step up, and avoid letting your hips sink or turn during the exercise.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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