Strength Training · Bodybuilding
Weighted Plank
The weighted plank is a forearm plank performed in a weighted vest. It trains your abdominal muscles to keep your trunk steady against added resistance.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Fasten the weighted vest snugly around your torso.
- From kneeling, place your forearms on the mat with your elbows directly beneath your shoulders.
- Extend your legs behind you into a plank supported by your forearms and toes.
- Hold a straight line from your head through your hips to your heels.
- Lower your knees to the mat to end the hold.
Form cues
- Tighten your abs as if expecting a punch.
- Squeeze your glutes.
- Push the floor away through your forearms.
- Keep breathing steadily.
Common mistakes
- Hips saggingBring your pelvis back in line with your torso rather than letting your lower back arch.
- Hips raised too highLower your hips until your body forms one long line instead of a peak.
- Looking forwardLook down at the mat to keep your neck aligned with your back.
Safety
Added weight increases demand on your lower back and shoulders, especially when fatigue changes your position. A loose vest can shift and disrupt your balance.
- Practice an unweighted plank comfortably before adding resistance.
- Start with the vest's lightest practical load.
- Use secured vest weights rather than loose plates balanced on your back.
- End the hold when you can no longer maintain your position or if you feel pain.
If you have back or shoulder symptoms, choose an unweighted version or ask a physiotherapist about suitability before adding weight.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
- Weighted Vest
Sets and reps
- Sets
- 2–3
- Target
- 15–30 seconds
- Rest
- 45 sec
Log the vest's added weight, not your body weight.