Spider Plank

Spider Plank


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.

Muscle Group

Equipment Required

Spider Plank Instructions

  1. Start in a plank position with your forearms on the ground and your body in a straight line from head to heels.
  2. Bring your right knee towards your right elbow, keeping your foot off the ground.
  3. Return your right leg to the starting position and repeat with your left leg, bringing your left knee towards your left elbow.
  4. Continue alternating legs for the desired number of repetitions or time.

Spider Plank Form & Visual

Spider Plank

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