# Weighted Plank

URL: https://heatsy.app/ex/weighted-plank

Also known as: Weighted Front Plank, Plate-Loaded Plank, Weighted Planks, Plate Plank, Loaded Plank, Plank with Weight, Weighted Plank Hold, Weighted Forearm Plank

Body region: Core

## Muscles

- Main: Rectus Abdominis, Transversus Abdominis
- Helps: Serratus Anterior, External Oblique, Internal Oblique
- Holds: Deltoid, Erector Spinae, Gluteus Maximus, Rectus Femoris

## Equipment

- Weight Plate or Weight Belt or Vest

## Technique

1. Get into a forearm plank, elbows under the shoulders.
2. Have a partner place a weight plate across your upper back, or wear a weight vest.
3. Brace the abs and squeeze the glutes so the body stays in one straight line.
4. Hold for time, then have the plate removed before you lower to the floor.

### Cues

- Keep the load high on the back, between the shoulder blades, not on the lower back.
- Start light; only add weight once a long bodyweight plank feels easy.

### Common mistakes

- Letting the hips sag under the extra load.
- Placing the plate on the lower back.
- Dropping to the floor with the plate still on.

## Alternatives

- [Plank](https://heatsy.app/ex/plank)
- [Hollow Body Hold](https://heatsy.app/ex/hollow-body-hold)
- [Barbell Ab Rollout](https://heatsy.app/ex/barbell-ab-rollout)