How to do a Weighted Front Plank
The Weighted Front Plank is an intermediate weighted exercise that works your abs, with help from your shoulders and lower back.
How to do a Weighted Front Plank, step by step
- Start by lying face down on the floor.
- Place your forearms on the ground, with your elbows directly under your shoulders.
- Extend your legs straight out behind you, with your toes on the ground.
- Engage your core and lift your body off the ground, balancing on your forearms and toes.
- Keep your body in a straight line from your head to your heels.
- Hold this position for the desired amount of time.
- Lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Common mistakes
- Sagging hips
- Arching the back
- Holding breath
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Weighted Front Plank work?
The Weighted Front Plank mainly works your abs. It also works your shoulders and lower back.
Is the Weighted Front Plank good for beginners?
It can be, with some coaching. The Weighted Front Plank is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Weighted Front Plank should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Weighted Front Plank?
Good alternatives are Hanging Leg Raise (Slings), Incline Side Plank and Plank with Twist.
Put it in a workout plan
Track your Weighted Front Plank in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.