Weighted Two-Point Plank
Muscle Groups: Obliques, Abs, Shoulders
Weighted Two-Point Plank focuses on Obliques, Abs, Shoulders, with Lower Back, Glutes, Quads working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Two-Point Plank with proper form and technique.
- 1
Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
- 2
Have a partner carefully place a weight plate or dumbbell on your upper back, ensuring it is stable and centered.
- 3
Engage your core and glutes, keeping your body in a straight line from your head to your heels.
- 4
Slowly lift one arm and the opposite leg off the ground simultaneously, maintaining your balance and a stable torso.
- 5
Hold this two-point position briefly, focusing on keeping your hips level and your body rigid.
- 6
Gently lower your raised arm and leg back to the starting plank position.
- 7
Repeat the movement on the other side, lifting the opposite arm and leg.
Secondary Muscles
While Weighted Two-Point Plank primarily targets Obliques, Abs, Shoulders , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Glutes, Quads . 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 Two-Point Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Two-Point 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.
