Exercise guide · Intermediate · Compound

Firm Weighted Front Plank: How to Do It & Muscles Worked

The weighted front plank is a core stability exercise that increases the challenge of the traditional plank by adding external weight, requiring greater strength and endurance from the abdominal muscles, shoulders, and lower back.

Primary muscles
Abs
Secondary muscles
Shoulders
Equipment
Weighted
Level · type
Intermediate · Compound
Demonstration of the firm weighted front plank
Front view: muscles worked by the firm weighted front plank. Primary: abs. Secondary: shoulders.
Back view: muscles worked by the firm weighted front plank. Primary: abs. Secondary: shoulders.
Primary Secondary

How to do the firm weighted front plank

  1. Step 1: Start by lying face down on the floor.
  2. Step 2: firm variation Place your forearms on the ground, with your elbows directly under your shoulders.
  3. Step 3: Extend your legs straight out behind you, with your toes on the ground.
  4. Step 4: Engage your core and lift your body off the ground, balancing on your forearms and toes.
  5. Step 5: Keep your body in a straight line from your head to your heels.
  6. Step 6: Hold this position for the desired amount of time.
  7. Step 7: Lower your body back down to the starting position.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the firm weighted front plank by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Firm Weighted Front Plank alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.