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Spider Plank

Step by step instructions, muscle activation and variants for the Spider Plank.

MediumAbsCore

About this exercise

The Spider Plank is a dynamic core exercise performed in a push-up position where you bring each knee toward the same-side elbow in a controlled, crawling motion. It challenges core stability, obliques, and hip flexors while keeping the shoulders under constant isometric load.

How to Perform

  • Start in a high plank position with hands directly under your shoulders and body forming a straight line
  • Keep your core braced and hips level throughout the movement
  • Drive your right knee forward and out toward your right elbow
  • Return the right foot to the starting position with control
  • Repeat on the left side, bringing the left knee toward the left elbow
  • Continue alternating sides at a controlled pace
  • Breathe steadily and avoid letting your hips rise or sag during the movement

Muscle Activation

Primary
AbsCore
Secondary
Front shouldersObliques

About the Spider Plank

The Spider Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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