Spider Plank

Master the Spider Plank to build core strength and hip mobility. This dynamic plank variation engages your obliques, hip flexors, and shoulders for a

IntermediateHips Body weight

Movement: Compound
Force: Static
Per set: 1 min
Rest: 30s

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Variations of Spider Plank

Compound

Suspender Pike

Hips · Suspension

Advanced

Description

A spider plank is a variation of a traditional plank that includes bringing the knee to the elbow on the same side of the body.

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How to do Spider Plank

01
Setup
Start in a high plank position with your hands directly under your shoulders, fingers pointing forward, and your body forming a straight line from head to heels.
02
Setup
Engage your core by drawing your navel towards your spine and ensure your hips are level, neither sagging nor piking upwards.
03
Exhale as you slowly bring your right knee out wide towards your right elbow, keeping your hips as stable as possible without rotating.
04
Inhale as you slowly extend your right leg back to the starting high plank position, maintaining core tension and a straight body line throughout the movement.
05
Repeat the movement on the left side, bringing your left knee out wide towards your left elbow, then returning to the plank position to complete one repetition.

Tips

Maintain a neutral spine throughout the exercise, avoiding any arching or rounding of your lower back by keeping your core braced.
Focus on controlled, slow movements rather than speed to maximize core engagement and hip mobility benefits from each knee drive.
Keep your gaze slightly forward or down to maintain a neutral cervical spine alignment, preventing strain on your neck.
Actively press through your hands and engage your lats to prevent your shoulders from shrugging towards your ears, creating a stable upper body.

Common mistakes

Allowing your hips to sag towards the floor compromises spinal integrity; fix this by actively engaging your glutes and core to maintain a straight line from head to heels.
Piking your hips too high reduces core engagement; correct this by lowering your hips until your body forms a straight line with proper abdominal activation.
Rushing the knee-to-elbow movement diminishes the controlled core and hip work; slow down each repetition to enhance muscle activation and stability.

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Questions

Is Spider Plank good for beginners?

Spider Plank is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Spider Plank?

You need Body weight to perform Spider Plank. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Spider Plank?

Maintain a neutral spine throughout the exercise, avoiding any arching or rounding of your lower back by keeping your core braced. Focus on controlled, slow movements rather than speed to maximize core engagement and hip mobility benefits from each knee drive. Keep your gaze slightly forward or down to maintain a neutral cervical spine alignment, preventing strain on your neck. Actively press through your hands and engage your lats to prevent your shoulders from shrugging towards your ears, creating a stable upper body.

What are common mistakes when doing Spider Plank?

Allowing your hips to sag towards the floor compromises spinal integrity; fix this by actively engaging your glutes and core to maintain a straight line from head to heels. Piking your hips too high reduces core engagement; correct this by lowering your hips until your body forms a straight line with proper abdominal activation. Rushing the knee-to-elbow movement diminishes the controlled core and hip work; slow down each repetition to enhance muscle activation and stability.