The weighted front plank is a core stability exercise that increases the challenge of the traditional plank by adding external weight, requiring greater strength and endurance from the abdominal muscles, shoulders, and lower back.
Also Works
ShouldersLower Back
How to Perform
1
Start by lying face down on the floor.
2
Place your forearms on the ground, with your elbows directly under your shoulders.
3
Have a partner place a weight plate on your upper back, or position it yourself before getting into position.
4
Extend your legs straight out behind you, with your toes on the ground.
5
Engage your core and lift your body off the ground, balancing on your forearms and toes.
6
Keep your body in a straight line from your head to your heels.
7
Hold this position for your target duration.
Pro Tips
•Position the weight plate on your upper back between the shoulder blades, not on the lower back where it can cause spinal compression.
•Actively push the floor away with your forearms and tuck your pelvis slightly to maximize ab engagement.
•Start with a 10-25 lb plate and master holding for 30 seconds before adding more weight.
Common Mistakes
•Placing the weight plate too low on the back, which increases lumbar stress and can cause lower back pain.
•Letting the hips sag under the added load, which transfers stress to the spine instead of the abs.
•Holding your breath, which spikes blood pressure. Breathe steadily through the hold.