TETSUWeighted Front Plank
The Weighted Front Plank is a weighted exercise for the core that primarily targets the abs, with the shoulders and lower back assisting. Follow the 8 steps below for correct form, with an animated demonstration.
abswaist
shoulderslower back
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How to do the Weighted Front Plank
- 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.
Common questions
What muscles does the Weighted Front Plank work?
The Weighted Front Plank primarily targets the abs. The shoulders and lower back work as supporting muscles.
What equipment do I need for the Weighted Front Plank?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Front Plank.
How many sets and reps of the Weighted Front Plank should I do?
3 to 4 sets of 10 to 15 controlled reps of the Weighted Front Plank suits most programs — smaller muscle groups respond well to moderate loads and strict form. Progress by adding reps first, then small weight increments.
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