Weighted Front Plank
How to do it
Starting position
- Lie face down with your elbows directly under your shoulders.
- Support your body on your toes to form a straight line from your head to your heels.
- Squeeze your glutes and pull your ribs down.
- Have someone place a weight plate on the middle of your back (below your shoulder blades).
Movement
- Keep your abs and glutes tight and hold the position.
- Do not hold your breath; take shallow, continuous breaths.
- If your lower back starts to sag, stop at that point.
- When finished, set the weight plate down first and stand up.
Breathing
Don't hold your breath while holding; take short, continuous breaths.
Cautions
- If your lower back sags, stop immediately. Form comes before time.
- If your hips pike up, you lose tension.
- Don't place the weight plate on your neck or lower back. The middle of your back is the right spot.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques · Glutes · Front delts |
| Equipment |  Bodyweight Weight plate |
| Movement pattern | Core |
| Recommended time | 20 sec–45 sec |
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Representative exercise: Weighted Front Plank
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- Ring Plank
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- Forward Arms Plank
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- Suspension Front Plank
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.