How to do the Weighted Front Plank
Weighted Front Plank is a beginner single-joint isolation static exercise targeting the Abs in the Waist region. Performed using weighted, it falls under the balance category. Secondary muscles engaged include Shoulders and Lower Back.
Weighted Front Plank demonstration · © GymiaFit
Weighted Front Plank at a glance
- Primary muscles
- Abs
- Secondary muscles
- Shoulders, Lower Back
- Equipment
- Weighted
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Static hold
Weighted Front Plank step by step
- 1Start by lying face down on the floor.
- 2Place your forearms on the ground, with your elbows directly under your shoulders.
- 3Extend your legs straight out behind you, with your toes on the ground.
- 4Engage your core and lift your body off the ground, balancing on your forearms and toes.
- 5Keep your body in a straight line from your head to your heels.
- 6Hold this position for the desired amount of time.
- 7Lower your body back down to the starting position.
- 8Repeat for the desired number of repetitions.
Weighted Front Plank — questions
What muscles does the Weighted Front Plank work?
The Weighted Front Plank primarily targets the Abs. It also recruits the Shoulders, Lower Back as secondary movers.
What equipment do I need for the Weighted Front Plank?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Front Plank suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Front Plank?
Band Horizontal Pallof Press, Band Vertical Pallof Press, Bodyweight Incline Side Plank train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Front Plank demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.