Strength

Weighted Plank

Weighted Planks target the core, requiring a static hold with extra weight on your back. Excellent for endurance, core stability, and overall strength. A harder variant of the regular plank.

View all exercises

Weighted Plank instructions

Step-by-step instructions

1

Lie face down on the floor, positioning your elbows directly under your shoulders.

2

Engage your core and lift your body off the floor.

3

Keep your body straight from your head to your feet.

4

Ask your workout partner to place a weight on your back, ensuring it's securely positioned.

5

Hold this position for as long as you're able to, then carefully remove the weight and lower back down to the floor.

Lie face down on the floor, positioning your elbows directly under your shoulders.

Engage your core and lift your body off the floor.

Keep your body straight from your head to your feet.

Ask your workout partner to place a weight on your back, ensuring it's securely positioned.

Hold this position for as long as you're able to, then carefully remove the weight and lower back down to the floor.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Star Plank Hold

The Star Plank Hold is a core workout that targets all areas, improving balance and stability while strengthening abs. It's an effective way to enhance abdominal strength, endurance, and burn calories.

The Sled Pull exercise targets the legs, arms, shoulders, and core, enhancing strength and endurance. This full-body workout also boosts cardiovascular health.

Band Leg Adduction

The Band Leg Adduction targets inner thigh muscles, aiding overall leg strength, stability and injury prevention. By moving your leg against the band's resistance, it can also help in hip or knee rehab.

Start your fitness journey today

Enjoying exercises like Weighted Plank, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer