Plank Hold Weighted
The weighted plank hold is a bodyweight-based core exercise targeting the abdominal muscles, with secondary engagement of the lower back, shoulders, and glutes. Adding weight increases the demand on the core, making it an advanced progression of the standard plank.
How to do it
- Place a weight plate on your upper back and assume a forearm plank position with your elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels, engaging your core and glutes.
- Maintain a neutral spine and avoid letting your hips sag or rise.
- Hold the position for the desired duration while breathing steadily.
- Carefully remove the weight and rest before repeating.
Form cues
- Engage your core and glutes before lifting the weight.
- Keep your body in a straight line from head to heels.
- Breathe steadily and do not hold your breath.
- Keep your elbows directly beneath your shoulders.
Breathing: Inhale deeply through your nose, then exhale steadily while keeping your core braced tightly throughout the hold.
Common mistakes
- Letting hips sag toward the floor, which puts excess stress on the lower back.
- Allowing hips to rise too high, which reduces the load on the abdominal muscles.
- Placing the weight incorrectly so that it shifts or causes spinal strain.
Muscles worked
Primary: abs. Secondary: lower back, shoulders, glutes.
Suggested sets & reps
Get fitter
3 sets × 30 s hold, rest 60 s
Lose weight
3 sets × 30–45 s hold, rest 60 s
Build muscle
4 sets × 20–40 s hold, rest 90 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp lower back or shoulder discomfort, remove the weight and switch to a standard bodyweight plank.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I safely place the weight on my back?
Start in a standard forearm plank and have a training partner place a weight plate flat on your upper back, or carefully slide it on from a kneeling position before extending your legs.
What should I do if my lower back hurts?
Lower back discomfort usually means your core is fatiguing and your hips are sagging. Drop to your knees, remove the weight, and rest immediately.
How often can I do weighted planks?
2 to 3 times per week is plenty for most beginners, allowing adequate rest and recovery for your core and shoulder muscles.