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