Spider Plank
Description
This exercise involves starting in a plank position and then lifting one leg and one arm off the ground, bringing the knee towards the elbow on the same side of the body. This movement resembles a spider crawling. The exercise is then repeated on the other side.
Equipment Required
Spider Plank Instructions
- Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.
- Bring your right knee towards your right elbow, keeping your foot off the ground.
- Return your right leg to the starting position and repeat with your left leg, bringing your left knee towards your left elbow.
- Continue alternating legs for the desired number of repetitions or time.
Spider Plank Form & Visual
Spider Plank Benefits
- Improves posture
- Stretches the spine and hamstrings
- Relieves tension in the neck and shoulders
- Increases flexibility in the spine
- Stimulates digestion and improves circulation
- Calms the mind and reduces stress
Spider Plank Muscles Worked
- Rectus abdominis
- Obliques
- Erector spinae
- Glutes
- Quadriceps
- Hamstrings
- Shoulders
- Chest
- Triceps
Spider Plank Variations & Alternatives
- Spider crawl plank
- Spiderman plank
- Spider push-up plank
- Spider twist plank
- Spider walk plank
