Spider To Cross Body Plank
Spider To Cross Body Plank Exercise Description
The Spider to Cross Body Plank combines two knee-drive variations performed from a high plank to challenge trunk stiffness and control. Moving one leg at a time toward the same-side elbow (“spider”) and then the opposite elbow (“cross-body”) trains the anterior core to resist extension and rotation while the hips flex. Primary contributors include the rectus abdominis and the internal/external obliques; the hip flexors move the leg, while the glutes help stabilize the pelvis. The shoulders, serratus anterior, and surrounding scapular/rotator cuff musculature provide closed‑chain stability through the arms. Maintain a neutral spine, level hips, and steady breathing so the torso stays quiet as the lower body moves.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Transversus Abdominis
- Stabilizing Muscles: Gluteus Maximus, Infraspinatus, Serratus Anterior, Subscapularis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front, Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors, Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Other
- Muscle Position: Anterior, Lateral
- Gender: Male
How To Do The Spider To Cross Body Plank Exercise
‘- Start in a high plank: hands under shoulders, fingers spread, arms vertical; head, torso, and legs in one line; feet about hip-width.
– “Push the floor away” to engage serratus anterior; lightly draw ribs toward pelvis; squeeze glutes to keep a neutral spine.
– Keep gaze slightly ahead of your hands; neck long and chin tucked.
– Drive the right knee toward the right elbow along the outside of your body (spider). Keep hips level and shoulders square.
– Return the right foot to plank under control—no torso shift.
– Drive the right knee under your body toward the left elbow (cross‑body) without rotating the pelvis.
– Return to plank, then repeat the sequence on the left side.
– Breathe continuously; move only through a range that preserves a neutral low back.
– Maintain shoulder blade stability (no winging); avoid sagging or piking the hips.
– For more stability, set your feet slightly wider; narrow them only if you can keep the torso steady.
Spider To Cross Body Plank Tips
‘- Set up in a straight line from head through legs, with hands directly under shoulders and arms vertical.
– Spread your fingers and “push the floor away” through your hands to engage the serratus anterior.
– Lightly draw your ribs toward your pelvis and squeeze your glutes to help keep a neutral spine.
– Keep your gaze slightly ahead of your hands, with a long neck and chin tucked.
– As you drive the knee toward the same-side elbow (spider), keep hips level and shoulders square.
– Return the working foot to the plank position under control, without letting the torso shift.
– As you drive the knee toward the opposite elbow (cross‑body), avoid rotating the pelvis.
– Breathe continuously throughout the movement.
– Move only through a range of motion that allows you to maintain a neutral low back.
– Maintain shoulder blade stability—do not let the shoulder blades wing.
– Avoid both sagging and piking the hips so the torso stays quiet as the legs move.
Spider To Cross Body Plank Beginner Introduction
The Spider to Cross Body Plank is a plank-based core exercise that blends two different knee-drive patterns into one flowing sequence. From a straight-arm plank, one leg travels up toward the elbow on the same side of the body, then sweeps underneath toward the elbow on the opposite side. The upper body stays planted through the hands and arms while the lower body moves, turning a classic plank into a more dynamic challenge for balance and control.
This movement places strong emphasis on the abs and side abs, which work to prevent the trunk from arching or twisting as the hips bend. The hip flexors guide the leg forward, while the glutes contribute to a steady pelvis. The shoulders, chest, and surrounding shoulder muscles support the body through the arms, helping the torso remain stable against the shifting leg position. Continuous, calm breathing and an even tempo promote a smooth rhythm, with the main theme of the exercise being a still, controlled midsection while the legs trace the spider and cross-body paths.