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Weighted Plank
Isometric core exercise where external weight is placed on the back to increase tension on the abs and stabilizers for improved core strength.
About Exercise
Equipment
Plates
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Shoulders, Quads
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Shoulders
5/10Anterior Delts
Quads
4/10Rectus Femoris
Programming
Typical Rep Range
30-60 reps
Rest Between Sets
45-90 seconds • Rest enough to ensure form holds for the next set.
How to Perform
Lie face down. Have a partner place a weight plate on your mid-back, or carefully position it yourself before lifting up.
- Press forearms into the floor with elbows under shoulders.
- Lift hips to form a straight line from head to heels.
- Brace core hard to resist the weight on your back.
- Squeeze glutes and quads to maintain stability.
- Hold the position without letting hips sag.
- Keep neck neutral and gaze at the floor.
Coaching Tips
Form Cues
- Resist the weight
- Ribs down
- Glutes tight
- Push floor away
- Navel to spine
Breathing
Breathe deeply and rhythmically while maintaining a forceful core brace.
Tempo
0-10-0
Range of Motion
Maintain a static, neutral spine position parallel to the floor.
Safety
Safety Notes
- Ensure plate is stable before holding
- Stop if lower back pain occurs
- Use a partner for heavy weights
- Avoid if shoulder pain exists
Spotting
A partner is highly recommended to place and remove the weight plate safely.
Common Mistakes
- Hips sagging
- Lower back arching
- Plate sliding
- Holding breath
- Head dropping
When to Avoid
- Acute lower back pain
- Herniated discs
- Shoulder impingement
Flexibility Needed
- Shoulder flexion to 90 degrees
- Ankle dorsiflexion
Build Up First
- Ability to hold bodyweight plank for 60s
- Strong core bracing mechanics
Also known as
Plate Plank, Weighted Front Hold, Weighted Abdominal Bridge
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