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
Begin on your hands and knees, then lower your forearms to the floor with your elbows directly under your shoulders.
- 2
Extend your legs back so your body forms a straight line from your head to your knees, keeping your knees on the ground.
- 3
Engage your core muscles and glutes, ensuring your hips do not sag or rise too high.
- 4
Have a partner carefully place a weight plate on your lower back, centered between your hips and shoulders.
- 5
Hold this position, maintaining a rigid body and tight core, for the desired duration.
- 6
Once finished, have your partner carefully remove the weight before relaxing your body.
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.
