Weighted Extended Plank
Muscle Groups: Abs
Weighted Extended Plank focuses on Abs, with Shoulders, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Extended Plank with proper form and technique.
- 1
Begin in a high plank position with your hands on the floor, slightly wider than shoulder-width apart, and your body forming a straight line from head to heels.
- 2
Carefully walk your hands forward a few inches, extending your arms further out in front of you while keeping your body rigid and straight.
- 3
Have a partner place a weight plate on your upper back, between your shoulder blades, ensuring it is stable.
- 4
Actively press your hands into the floor and engage your core and glutes to maintain a perfectly straight line from your head to your heels.
- 5
Hold this extended plank position, keeping your hips from sagging or rising, and your gaze directed slightly forward.
- 6
To finish, have your partner remove the weight, then slowly lower your knees to the ground.
Secondary Muscles
While Weighted Extended Plank primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Lower Back . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Extended Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Extended Plank, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
