Spiderman Plank - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Spiderman Plank

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

MediumAbsGlutes

About this exercise

The Spiderman Plank is a dynamic core exercise that combines a standard high plank with an alternating knee-to-elbow movement. It challenges core stability, hip flexors, and obliques simultaneously, making it an efficient full-core conditioning drill.

How to Perform

  • Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels
  • Brace your core and keep your hips level throughout the movement
  • Lift your right foot and bring your right knee toward your right elbow, keeping it close to the ground
  • Return your right foot to the starting position
  • Repeat on the left side, bringing your left knee toward your left elbow
  • Continue alternating sides in a slow, controlled manner for the desired number of reps

Muscle Activation

Primary
AbsGlutesObliques
Secondary
QuadricepsFront shouldersUpper chestMiddle chestInner thighsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Spiderman Plank

The Spiderman 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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