Front Plank on an Exercise Ball


The Front Plank on an Exercise Ball is a challenging variation on a classic movement that will build strength and stability in your core, the foundation of stable and efficient movement in the golf swing.

The Front Plank on an Exercise Ball forms part of the Golf Stability series of innovative and dynamic exercises that will build stability in your joints and core for better consistency and ball-striking.


This exercise requires an exercise ball, often referred to as a Swiss ball, and also known as a balance ball, fitness ball, gym ball, stability ball, physioball, Swedish ball, therapy ball, or yoga ball.


  • Start by kneeling with your elbows and forearms on an exercise ball.
  • Engage your core muscles and lift your knees off the floor, then step back until your body forms a straight line from your ears to your ankles, your torso and legs rigid, your elbows close to your sides and directly under your shoulders, and your feet shoulder-width apart.
  • Continue to breathe, keeping your abdominals strong while holding this position for the desired amount of time.
  • Keep your torso stiff as you slowly and gently lower your body back to the floor.

Do not allow any sagging in your ribcage or lower back.  Avoid hiking your hips into the air or bending your knees as you hold the plank position.  Keep your shoulders away from your ears (no shrugging).  Your shoulders should be directly over your elbows through the entire movement.

Keep your torso solid, your abdominal muscles engaged, and your hips square to the ground throughout this movement.  Keep your weight evenly distributed on both elbows.

You should feel it working your shoulders and torso as you fight to maintain your balance.

If you experience any pain in the lower back with this movement, stop the exercise immediately and consult with your doctor.



The closer that your feet are together, the more challenging this movement becomes.

There are a number of other variations on the classic plank exercise in the Golf Loopy Train like a Champion System, which you can view by clicking here.


If you have any questions or comments about this or other articles on Golf Loopy, please send us an email.


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