10 Best Weighted Front Plank Alternatives for Strength & Stability

The Weighted Front Plank is done lying face down. Ranked closest by our scoring: the Power Point Plank, the Bodyweight Incline Side Plank and the Dead Bug.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Weighted Front Plank

Weighted Front PlankPlay demonstration
Primary muscle
Abs
Equipment
Weighted
Difficulty
Intermediate
Type
Isolation

Secondary muscles: Shoulders, Lower Back

How to perform Weighted Front Plank
  1. Start by lying face down on the floor.
  2. Place your forearms on the ground, with your elbows directly under your shoulders.
  3. Extend your legs straight out behind you, with your toes on the ground.
  4. Engage your core and lift your body off the ground, balancing on your forearms and toes.
  5. Keep your body in a straight line from your head to your heels.
  6. Hold this position for the desired amount of time.
  7. Lower your body back down to the starting position.
  8. Repeat for the desired number of repetitions.
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Ranked Weighted Front Plank Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Front Plank on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Best match
    Power Point PlankPlay demonstration

    1. Power Point Plank

    75% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier single-arm version that still works the abs.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and squeeze your glutes to maintain a stable position.
    3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
    4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
    5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Weighted Front Plank
  2. Bodyweight Incline Side PlankPlay demonstration

    2. Bodyweight Incline Side Plank

    70% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that works the abs one side at a time.

    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. Hold this position for the desired amount of time.
    5. Lower your hips back down to the ground and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: a lateral hold, close to the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
  3. Dead BugPlay demonstration

    3. Dead Bug

    66% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended towards the ceiling.
    2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
    3. Engage your core and lower back to press your lower back into the ground.
    4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement with your left arm and right leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not lying face down
  4. Pelvic TiltPlay demonstration

    4. Pelvic Tilt

    62% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides.
    3. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
    4. Hold this position for a few seconds, focusing on contracting your abs.
    5. Release the tilt and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, not lying face down
  5. Stomach Vacuum

    5. Stomach Vacuum

    62% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. To begin, stand straight with your feet shoulder width apart from each other. Place your hands on your hips. This is the starting position.
    2. Now slowly inhale as much air as possible and then start to exhale as much as possible while bringing your stomach in as much as possible and hold this position. Try to visualize your navel touching your backbone.
    3. One isometric contraction is around 20 seconds. During the 20 second hold, try to breathe normally. Then inhale and bring your stomach back to the starting position.
    4. Once you have practiced this exercise, try to perform this exercise for longer than 20 seconds. Tip: You can work your way up to 40-60 seconds.
    5. Repeat for the recommended amount of sets.

    Sets and reps: Hold for 20 to 30 seconds, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: standing, not lying face down
    • Balance: easier to stay steady on than the Weighted Front Plank
  6. Front Plank With TwistPlay demonstration

    6. Front Plank With Twist

    62% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want to work the abs one side at a time.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and glutes to maintain a stable position.
    3. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
    4. Keep your hips and legs stable as you twist.
    5. Hold for a moment, then return to the starting position.
    6. Repeat the twist on the left side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Weighted Front Plank
  7. Side Bridge

    7. Side Bridge

    62% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Weighted Front Plank
  8. Shoulder TapPlay demonstration

    8. Shoulder Tap

    60% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
    3. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
    4. Continue alternating shoulder taps while keeping your hips and torso stable.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Weighted Front Plank
  9. V-sit On FloorPlay demonstration

    9. V-sit On Floor

    60% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: seated, not lying face down
  10. Spider Crawl

    10. Spider Crawl

    60% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
    2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
    3. Return this leg to the starting position and repeat on the opposite side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Weighted Front Plank
    • Primary muscle: abs, the same as the Weighted Front Plank
    • Equipment: bodyweight only, not free weights
    • Body position: lying face down, the same as the Weighted Front Plank

Why You Might Need a Weighted Front Plank Alternative

You might substitute the weighted front plank for several reasons: wrist or shoulder pain from prolonged support, lack of a place to load the back, or the need to target anti-rotation rather than pure anti-extension. Some athletes need carry-style loading for sport transfer while others require seated or supine core control to avoid compressive spinal load. Choose alternatives that shift load away from painful joints, match the desired stability pattern (anti-extension vs. anti-rotation), and allow progressive overload. Cue: prioritize posterior pelvic tilt and draw the navel to the spine to keep transverse abdominis engaged and limit lumbar extension.

Weighted Front Plank FAQ

What muscles does Weighted Front Plank work?

The weighted front plank primarily targets the rectus abdominis, transverse abdominis, and internal/external obliques while also recruiting the erector spinae, glutes, and shoulder stabilizers. Brace the abs and hold a posterior pelvic tilt to maximize transverse abdominis activation and reduce lumbar extension.

What is the best bodyweight alternative to Weighted Front Plank?

The hollow hold is the top bodyweight substitute for anti-extension core strength: lie supine, press your lower back into the floor, lift shoulders and legs a few inches and draw the navel to the spine. Keep constant tension through the abs and avoid letting the lumbar arch off the floor.

Can I build muscle without doing Weighted Front Plank?

Yes. You can build core muscle using progressive variations like weighted hollow holds, loaded carries, and cable anti-extension presses, or by increasing time under tension. Cue: progressively add load or increase duration while maintaining a braced core and neutral spine to drive hypertrophy and strength adaptations.

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Similarity scores compare exercise metadata such as movement pattern, muscles, equipment and body position. They are not a safety rating or a check that you own the equipment. Learn about our methodology