Weighted Front Plank
Past about a minute a plank trains patience more than abs, and a plate across the upper back brings the set back to a length that builds strength.
How to do 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.
Weighted Front Plank Sets and Reps by Goal
Strength
4 sets of 20-30 seconds with a heavy plate on the upper back, 2 minutes rest. Progress by adding weight, never by adding seconds.
Hypertrophy
3-4 sets of 30-45 seconds with a moderate plate and 90 seconds rest, actively pulling the elbows toward the toes the whole time.
Endurance
3 sets of 60-90 seconds with a light plate or bodyweight only, 60 seconds rest, ending each hold at the first sign of the hips dropping.
Common Weighted Front Plank Mistakes
Letting the hips sag once the plate is loaded, which shifts the work onto the lower back.
Tuck the pelvis under and squeeze the glutes before a partner sets the plate down, and end the hold the instant the low back arches.
Placing the plate on the lower back, where it drives the lumbar spine into extension.
Position the plate across the upper back between the shoulder blades, where the load presses straight down through a braced torso.
Chasing longer holds instead of heavier plates, so a 3-minute plank becomes a shoulder endurance test.
Cap the hold at around 45 seconds and progress by moving to a heavier plate.
Easier and Harder Than Weighted Front Plank
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Weighted Front Plank — Frequently Asked Questions
How do you 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. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Front Plank work?
The Weighted Front Plank primarily targets the abs. It is classified as a core exercise and is performed with added weight.
How many sets and reps of the Weighted Front Plank should I do?
For muscle growth: 3-4 sets of 30-45 seconds with a moderate plate and 90 seconds rest, actively pulling the elbows toward the toes the whole time. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Front Plank good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Front Plank?
Try the Assisted Hanging Knee Raise, Tuck Crunch or the Kettlebell Double Windmill. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
