Weighted Front Plank

Muscles worked

Setup

1. Start on all fours and have a partner place a weight plate flat on your mid-to-lower back.
2. Position your elbows directly under your shoulders with forearms parallel on the floor.
3. Step your feet back to a hip-width stance, balancing on the balls of your feet.

How to do it

1. Engage your core and squeeze your glutes to lift your hips until your body forms a straight line from head to heels.
2. Maintain a neutral spine and take shallow, controlled breaths to keep the core braced against the weight.
3. Hold the position for the prescribed time, focusing on resisting the downward pull of the plate.

Form checklist

• Keep hips level with shoulders; do not let the lower back arch or sag toward the floor.
• Push actively through the elbows to keep the shoulder blades flat against the ribcage.
• Keep the neck neutral by looking at the floor directly between your forearms.
• Maintain a hard glute squeeze throughout the set to stabilize the pelvis.

Pro tips

• Actively 'pull' your elbows toward your toes without moving them to create a 'long-lever' effect for maximum abdominal recruitment.
• Ensure the plate is centered over your lumbar-thoracic junction to avoid uneven spinal loading or lateral shifts.

Make it harder

• Increase the weight of the plate or stack multiple plates for higher resistance.
• Perform the plank with your feet elevated on a bench or step to shift more weight onto the core and upper body.

Frequently asked

What muscles does the weighted front plank work?

The weighted front plank primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the weighted front plank?

The weighted front plank uses weight plate.

Is the weighted front plank good for beginners?

The weighted front plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals