Spider Plank
Description
The spider plank is a plank variation where you hold a high plank position and alternately drive each knee out to the same-side elbow (not under the body). The knee-to-elbow motion combines plank stability with hip mobility and oblique training in one movement.
Muscle Group
Equipment Required
Spider Plank Instructions
- Get into a high plank position on your hands and toes. Hands directly under shoulders.
- Brace your core. Body straight from heels to head.
- Bring your right knee up and out toward your right elbow. The knee tracks outside your right arm.
- Touch (or come close to) your right elbow with your right knee.
- Return your right foot to the starting position.
- Bring your left knee up and out toward your left elbow.
- Continue alternating sides for the desired number of reps or time.
- Move with control. Keep your hips low — do not pike up.
Spider Plank Form & Visual
Spider Plank Benefits
- Combines plank stability with oblique training
- Builds hip mobility and core strength simultaneously
- Trains anti-extension and rotational control
- No equipment needed
- Engages the hip flexors and obliques heavily
- Excellent core finisher
Spider Plank Muscles Worked
- Rectus abdominis
- Internal and external obliques
- Hip flexors
- Anterior deltoid (supporting plank)
- Quadriceps (knee drive)
Spider Plank Variations & Alternatives
- Mountain Climber (knees under body)
- Front Plank (static)
- Front Plank with Leg Lift
- Plank Jack
- Pause Spider Plank (2-sec at knee-to-elbow)
- Spider Push-Up
