Core / Intermediate / Compound (multi-joint)

BOSU Plank with Mountain Climbers

A plank with the hands on an upturned BOSU, then driving the knees in one at a time: the trunk and shoulders keep the platform level.

At a glance

Primary

Abs

Secondary

Obliques, Front delts, Serratus anterior, Hip flexors

Equipment

BOSU ball

Movement pattern

Anti-extension (brace), Hip flexion

Level

Intermediate

Type

Core, Compound (multi-joint), Balance / unstable

Loads the wrist, shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. Turn the BOSU dome-down and hold the edges of the flat platform, hands under the shoulders.
2. Walk your feet back into a plank, body straight from head to heels.
3. Keep the platform level and drive one knee toward the chest, then the other, at a steady pace.
4. Do 20–30 seconds, or start by holding the plank alone.

Tips

• Brace as for a push-up; don't let the hips sag.
• If the platform rocks from side to side, slow down.

Common mistakes

• ✗ Letting the hips sag or the platform tilt.

  Why it hurts: A sagging plank hangs on the lower back, and a tilting platform loads one wrist and shoulder.

  ✓ Instead: Squeeze the glutes and abs, keep the hands under the shoulders, and slow down until the platform stays level.

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