Weighted Plank
A plate across your upper back is the honest way to progress a plank once long holds turn into boredom-limited endurance tests: added load brings the challenge back to 20 to 30 second efforts. Have a partner set the weight over your upper back, not your lower spine, and treat any hip sag as the end of the set.
How to do the Weighted 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.
- Lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Pull the elbows toward the toes and the toes toward the elbows without moving either to fire the whole core.
Muscles worked
Common mistakes
- Hips sagging — squeeze the glutes and tuck the pelvis slightly so the lower back stays flat; a plank with an arched back trains nothing useful.
- Hips too high — the body should be a straight line from head to heels, so check in a mirror or have someone lay a bar along your back.
- Time over tension — a two minute plank with a loose core is worse than 30 seconds with everything braced; shorten the hold and squeeze harder.
- Holding the breath — breathe normally through the hold and keep the abs braced through each exhale.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Planks go at the end of a session or in the warm-up to switch the core on before squats and deadlifts. Superset a front plank with a side plank each way.
Variations and alternatives
Similar exercises
Without weighted
Frequently asked questions
What muscles does the Weighted Plank work?
The Weighted Plank primarily works the abs. It also involves the delts and spine, which assist the movement and stabilise the joints.
Is the Weighted Plank good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Weighted Plank with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Weighted Plank?
If you cannot do the Weighted Plank, try the Plank Rotation, the Bird Dog Plank or the Bench Incline Side Plank. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Weighted Plank, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
Track the Weighted Plank in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.