Exercise guide · intermediate
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.
- Equipment
- bodyweight
- Typical range
- 10–15 seconds
- Also works
- back, shoulders, glutes
01 · Set up
Set a stable base for Plank Hold Weighted and align your joints before taking tension.
Brace your trunk while keeping your neck neutral and your breathing unforced.
02 · Perform
Build full-body tension and hold the intended position without drifting or sagging.
Take controlled breaths while maintaining the same joint positions.
End the hold when position or breathing can no longer remain controlled.
Coaching tips
- Brace before the hold begins.
- Breathe behind the brace.
- Finish the hold before position changes.
Common mistakes
- Holding the breath throughout the effort.
- Letting the hips or shoulders drift out of position.
- Extending the hold after control has been lost.
What it should feel like
Expect sustained effort through core while the joints remain steady.
Stop or modify when
End the hold if you cannot maintain position or if you feel sharp, sudden, or worsening pain.
Reviewed alternatives