Bicycle Crunch
Abs·Beginner
Exercise guide
Spider Plank
The Spider Plank targets the core and obliques by bringing the knee toward the elbow while maintaining a plank position.
Category
Strength
Difficulty
Intermediate
Movement
Isolation
Bodyweight
Yes
How to
How to do the Spider Plank
- 01
Start in a forearm plank with elbows under your shoulders.
- 02
Keep your body in a straight line from head to heels.
- 03
Lift one foot off the floor.
- 04
Bring your knee toward the same side elbow.
- 05
Return your leg to the starting position.
- 06
Alternate sides with control.
Performance tips
Cues that matter
- Keep your hips level throughout
- Move slowly to maintain core tension
- Avoid shifting your shoulders excessively
Common questions
Frequently asked
What muscles does the Spider Plank work?
The Spider Plank primarily targets the Abs.
Is the Spider Plank a compound or isolation exercise?
The Spider Plank is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Spider Plank?
The Spider Plank is a bodyweight exercise. No equipment is needed.
What difficulty level is the Spider Plank?
The Spider Plank is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
