Smart Workout Diary

Stability Ball Plank with Hip Abduction

The stability ball plank with hip abduction combines an unstable forearm plank with controlled outward leg movements. It primarily trains the abdominal muscles and deep core stabilizers while also engaging the glutes and shoulders. The exercise supports core stability, pelvic control, and balance.

Demonstration

Stability Ball Plank with Hip Abduction — demonstration 1
Stability Ball Plank with Hip Abduction — demonstration 2

Instructions

  1. Place a stability ball on a non-slip surface and kneel behind it.
  2. Rest your forearms on the center of the ball, clasp or keep the hands parallel, and step both feet back into a straight plank.
  3. Brace your abdomen and keep your head, ribs, hips, and heels in one long line.
  4. Without shifting your torso, slowly lift one straight leg slightly out to the side from the hip, then return it with control.
  5. Alternate sides for the planned repetitions while keeping the ball as still as possible; stop if you cannot maintain a neutral spine.
Muscle Group
Abs
Other Muscle Groups
Glutes
Type
Strength
Mechanics
Compound
Equipment
Exercise Ball, Body Only
Difficulty
Intermediate

Technique tips

  1. Use a small range of motion at first; the pelvis should stay level rather than rolling open.
  2. Press evenly through both forearms and avoid letting the shoulders shrug toward the ears.
  3. Move slowly; swinging the leg reduces core control and makes the ball less stable.
  4. Exhale as the leg moves out and inhale as it returns while maintaining abdominal tension.
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