Medicine Ball High Plank
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Core Training
Stability
Functional Strength
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Dynamax Ball or Medicine Ball
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Intermediate
Overview
The Medicine Ball High Plank is an isometric core stability drill performed with both feet elevated on a medicine ball. This variation increases balance demands and engages the deep core, shoulders, and hips to maintain a rigid, aligned plank position.
Muscles Worked
PRIMARY:
Transverse abdominis
Rectus abdominis
Gluteus medius and maximus
SECONDARY:
Deltoids
Serratus anterior
Hip flexors
Quadriceps
STEP-BY-STEP INSTRUCTIONS
Begin by placing your hands shoulder-width apart on the floor in a high plank position.
Position both feet securely on top of a medicine ball behind you.
Engage your core by drawing your ribs down and squeezing your glutes.
Keep your spine neutral-head, shoulders, hips, knees, and ankles should form a straight line.
Hold the plank position without allowing your hips to sag or lift.
Maintain a steady breath and hold for the desired duration.
Benefits
Strengthens deep core muscles for spinal stability
Enhances shoulder and hip control
Challenges balance and body awareness
Reinforces proper plank alignment under instability
COACHING CUES
Press the ground away through your hands and keep your chest lifted
Squeeze your glutes and draw your ribs down to keep tension
Keep your legs long and resist movement from the ball
Don’t let your hips drop-stay in one strong line
Notes
The Medicine Ball High Plank is a high-level core stabilization drill that reinforces strong trunk positioning and integrated shoulder-hip coordination. It’s an excellent addition to any functional strength or athletic core routine.