Weighted Kneeling Plank
Muscle Groups: Abs
Weighted Kneeling Plank focuses on Abs, with Lower Back, Glutes, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Kneeling Plank with proper form and technique.
- 1
Start on your knees with your hands directly under your shoulders and a weight placed on your upper back.
- 2
Engage your core and lift your knees off the ground, holding a straight line from head to knees.
- 3
Maintain this position for 20-30 seconds, keeping your hips level and abs tight.
- 4
Lower your knees back to the ground to release the position safely.
Tips for Success
These tips will help you perform Weighted Kneeling Plank safely and effectively while maintaining proper form.
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Avoid arching or sagging your back; keep your body straight from head to knees.
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Check that your wrists are aligned under your shoulders to prevent strain.
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Engage your core throughout the exercise to protect your lower back.
Secondary Muscles
While Weighted Kneeling Plank primarily targets Abs , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Glutes, Shoulders . 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 Kneeling Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Kneeling 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.
