Exercise
Weighted Plank
Also known as: weighted front plank, plank with plate, plate plank, weighted plank hold
Weighted Plank is a isolation exercise for the abdominals. Main target: abdominals. Also works: lower back, gluteus maximus and anterior deltoid. Equipment: other.
EquipmentOther
TypeIsolation
MovementStatic hold
CategoryStrength
Muscles worked
How to do it
- Get into a forearm plank and have a partner place a weight plate on your upper back, or set it there yourself before assuming the position.
- Keep your body in a straight line from head to heels, elbows under shoulders.
- Brace your abs and glutes and hold for the target time without letting the hips sag or pike.
- Remove the weight carefully before coming down.
Similar exercises
Ab Roller (Wheel Rollout)
Other
Abdominals
Standing Ab Wheel Rollout
Other
Abdominals
Knee/Hip Raise On Parallel Bars
Other
Lower abs
Suspended Fallout
Other
Upper abs
Suspended Reverse Crunch
Other
Lower abs
Weighted Hanging Leg Raise
Other
Lower abs
Alternatives with other equipment
Plank
Bodyweight
Abdominals
Cable Crunch
Cable
Upper abs
Ab Crunch Machine
Machine
Upper abs
Barbell Side Bend
Barbell
Obliques
Dumbbell Side Bend
Dumbbell
Obliques
Exercise Ball Crunch
Exercise ball
Upper abs
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