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Core and abs · Strengthening

Single-leg abdominal plank on Swiss Ball

Single-leg abdominal plank on Swiss Ball, 3 sets, hold 20 seconds per leg

Illustration of the Single-leg abdominal plank on Swiss Ball exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per leg

Description: Assume a plank position with forearms on the ground and one foot placed on a Swiss Ball. Keep the body well aligned, then lift one leg while maintaining pelvic stability. Hold the position for 20 seconds, then switch legs.

Tips: Contract the abdominal muscles to stabilize the trunk and prevent the hips from sagging or rotating. Keep your gaze toward the floor to maintain a neutral neck position.

Progression: Gradually increase the hold time per leg by 5 seconds each week as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Swiss Ball
Starting position
Plank position on forearms with one foot on Swiss Ball
Clinical goal
Strengthen abdominal muscles and improve trunk stability
Also known as
single-leg plank on Swiss Ball, unilateral plank on Swiss Ball, abdominal plank on ball

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.