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Core and abs · Strengthening

Elevated Plank with Weight Transfer

Elevated plank with weight transfer, 3 sets, 8 repetitions per side

Illustration of the Elevated Plank with Weight Transfer exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Description: Assume an elevated plank position with hands supported on a stable surface. Slowly transfer your weight from one arm to the other while keeping your body well aligned and your abdominals engaged.

Tips: Keep your back straight and avoid letting your hips sag or lift. Control the movement to maximize abdominal strengthening.

Progression: Gradually increase the number of repetitions or the duration of each transfer as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
bench, step
Starting position
Elevated plank position with hands on a stable support
Clinical goal
Strengthening of abdominal muscles
Also known as
side transfer plank, elevated side plank, weight shift plank

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.