Step by step instructions, muscle activation and variants for the Spider Plank.
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.
Common mistakes content is coming soon.
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.