Weighted Front Plank

Weighted Front Plank


This exercise involves holding a plank position while adding weight to the front of the body. It targets the core muscles and can help improve overall strength and stability.

Muscle Group

Equipment Required

Weighted Front Plank Instructions

  1. Start by getting into a push-up position with your forearms on the ground and your elbows directly under your shoulders.
  2. Place a weight plate on your upper back, between your shoulder blades.
  3. Engage your core and glutes to lift your body off the ground, keeping your back straight and your hips level.
  4. Hold this position for the desired amount of time, typically 30-60 seconds.
  5. Lower your body back down to the ground and remove the weight plate.
  6. Repeat for the desired number of sets.

Weighted Front Plank Form & Visual

Weighted Front Plank

Weighted Front Plank Benefits

  • Strengthens the core muscles, including the abs, obliques, and lower back
  • Improves posture and stability
  • Increases overall body strength and endurance
  • Can be modified to target specific muscle groups, such as the shoulders and glutes
  • Can be done anywhere with minimal equipment

Weighted Front Plank Muscles Worked

  • Rectus Abdominis
  • Transverse Abdominis
  • Obliques
  • Erector Spinae
  • Quadriceps

Weighted Front Plank Variations & Alternatives

  • Unweighted Front Plank
  • Side Plank
  • Reverse Plank
  • Plank with Shoulder Taps
  • Plank with Leg Lifts
  • Plank with Knee Tucks
  • Plank with Arm Raises
  • Plank with Hip Dips
  • Plank with Alternating Arm and Leg Lifts