Weighted front plank exercise

Weighted front plank

Exercise details

  • Target muscle: Rectus Abdominis
  • Stabilizers: Obliques, Iliopsoas, Tensor Fasciae Latae, Quadriceps, Sartorius, Upper Pectoralis major, Lower Pectoralis Major, Serratus Anterior
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Get down on your hands and knees on the floor.
  2. Lower your elbows onto the floor, extend your feet backward, and straighten your body. Your shoulders should be directly above your elbows and your feet should be close together. This is the front plank position.
  3. Have your spotter place a weight plate on your back.


  1. Breathe normally as you maintain the front plank position with the weight plate on your back for the prescribed duration.
  2. After you’ve maintained the position for the prescribed duration, have your spotter remove the weight plate from your back, before slowly getting out of the front plank position.

Comments and tips

  • The weighted front plank is a great exercise for improving core strength and stability. In a front plank position, the core muscles are exercised isometrically.
  • If you do not have a spotter with you to help with the placement and removal of the weight plate, watch the video below to see how you can perform this exercise without the help of a spotter.
  • Throughout the exercise, your body should be straight and rigid. Do not let your lower back sag or your hips rise.
  • Keep your glutes and core muscles contracted.
  • Ensure that there is space between your shoulders and ears. Keep your shoulders down.
  • To make the weighted front plank easier, you can perform it on your knees instead of on your toes.
  • See also the high front plank, the front plank, the one-leg front plank, and the decline front plank.
  • To specifically target the serratus anterior, see also the incline dumbbell shoulder raise.

Weighted front plank video


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