Weighted Plank
Planks with weight on the back for added core overload. It works mainly the abs, with help from the obliques and glutes.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Weighted Plank
- Get into a forearm plank and have a partner place a plate on your upper back, or set it there yourself before pushing up.
- Tuck the pelvis, squeeze the glutes and hold one straight line from head to heels.
- Push the floor away with the forearms and breathe normally under the load.
- Hold for time. If the hips sag or the lower back arches under the plate, drop the weight, not the form.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Abs | Rectus abdominis |
| Secondary | Obliques | Obliquus abdominis |
| Secondary | Glutes | Gluteus maximus |
Muscle data from StrengthLog.
Why do it
- Bracing — the way the core actually works
- Endurance with zero joint load
- Carries into squats and deadlifts
How Flawless ranks Weighted Plank
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Weighted Plank by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Weighted Plank work?
It works mainly the abs, with help from the obliques and glutes.
How do you do Weighted Plank?
Get into a forearm plank and have a partner place a plate on your upper back, or set it there yourself before pushing up. Tuck the pelvis, squeeze the glutes and hold one straight line from head to heels. Push the floor away with the forearms and breathe normally under the load. Hold for time. If the hips sag or the lower back arches under the plate, drop the weight, not the form.
How does Flawless rank Weighted Plank?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.