Weighted plank
- Muscle group
- Abdomen
- Primary muscles
- Abs
- Secondary muscles
- Glutes, Obliques
- Position a weight plate flat on your back (or have a training partner load it) and place your elbows on the floor directly beneath your shoulders.
- Brace your core, squeeze your glutes, and lift your hips so your body forms a straight line from head to heels without letting your lower back sag.
- Hold the position for the targeted duration while maintaining continuous core tension and steady breathing.
Tips
- Before the weight is placed, establish a straight line from head to heels by tucking your pelvis slightly and squeezing your glutes so your lower back does not arch under the added load.
- Keep your elbows directly under your shoulders throughout the hold so your upper body stays stable and does not shift forward or backward.
- Exhale steadily rather than holding your breath, allowing your ribcage to stay down and your midsection to remain braced against the weight.
Common mistakes
- The hips rise above the line of the torso as the weight is added, turning the position into an inverted V shape instead of a straight plank.
- The lower back sags downward under the weight, causing the hips to drop below the line of the torso.
- The head drops or juts forward so the neck is no longer aligned with the rest of the spine.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
