Which muscles does the plank (weighted) work?

The plank (weighted) mainly works your abs. It also involves your obliques.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the plank (weighted) in SweatByte?

Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Plank (Weighted): how to do it and muscles worked

The plank (weighted) mainly works your abs, with help from your obliques. You need a weight plate.

Muscles worked

Main

Helping

Obliques

How to do the plank (weighted)

1
Get into a forearm plank with elbows under your shoulders, and have a partner place a weight plate flat on your upper back.
2
Squeeze your glutes and brace your abs so your body stays in a straight line from head to heels under the load.
3
Hold for 20 to 45 seconds, breathing slowly. Have your partner remove the plate before you lower your knees.

Form tip: Start with a light plate; drop it if your hips sag or your lower back starts to ache.

Common questions

Which muscles does the plank (weighted) work?: The plank (weighted) mainly works your abs. It also involves your obliques.
What equipment do I need for the plank (weighted)?: You need a weight plate.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the plank (weighted) in SweatByte?: Add it to a routine or a workout. Log the weight and how long you hold each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More abs exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.