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Prone Twist on Stability Ball
A plank on a stability ball with the legs rotating side to side, training the obliques against rotation while the shoulders stabilize on an unstable base.
CoreStability BallRotational plank
GoLightWeight mediaprone-twist-on-stability-ball
Demonstration coming soon
Primary
ObliquesCore
Secondary
ShouldersSerratus anteriorGlutes
Equipment
Stability Ball
Pattern
Rotational plank
Setup
- 01Set up in a plank with hands on the floor under the shoulders and shins on a stability ball.
- 02Keep the feet together on top of the ball.
- 03Form a straight line from head to ankles and brace the trunk.
- 04Push the floor away to keep the shoulder blades stable.
Execution
- 01Rotate the hips and legs to one side, rolling the ball as the legs turn.
- 02Keep the shoulders square to the floor while the lower body twists.
- 03Rotate back through center and over to the other side under control.
- 04Continue alternating sides at a slow, deliberate tempo.
Checkpoints
- -Shoulders stay level and stacked over the hands the whole time.
- -The twist comes from the trunk and hips, not from the arms shifting.
- -The ball rolls smoothly without the feet sliding off.
- -The body line stays long, with no hip sag between twists.
Common mistakes
- -Twisting so far that the shoulders rotate with the hips.
- -Rushing the tempo and letting momentum roll the ball.
- -Sagging through the lower back as fatigue builds.
- -Placing the ball at the ankles before controlling it at the shins.
Programming notes
- -Use 2 to 3 sets of 5 to 8 twists per side with strict control.
- -Start with the ball under the shins; move it toward the ankles to progress.
- -Own a static ball plank for 30 seconds before adding the twist.
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