Spider Plank
Spider Plank Exercise Description
The Spider Plank is a high-plank variation that adds a same-side knee drive toward the elbow to challenge core stability under movement. It primarily targets the anterior core (rectus abdominis and obliques) while the glutes help keep the pelvis level and the hip flexors move the leg. The shoulders, chest, and serratus anterior stabilize the shoulder girdle as you “push the floor away.” The goal is to maintain a neutral spine and square hips as the leg moves, resisting lumbar extension and rotation. Use a controlled range of motion that lets you keep alignment and tension throughout each knee-to-elbow reach.
- Muscle Groups: Abs, Core, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major
- Stabilizing Muscles: Gluteus Maximus, Gluteus Medius, Pectoralis Major - Sternal Head, Serratus Anterior, Transversus Abdominis
- 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: Other
- Muscle Location: Deep Side Abs, Side Abs, Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior, Lateral
- Gender: Female
How To Do The Spider Plank Exercise
‘- Start in a high plank: hands under shoulders, fingers spread, legs long, feet hip-width.
– Create full-body tension: press the floor away, lightly tuck the pelvis, brace the abdomen, squeeze glutes and quads.
– Keep a straight line from head to heels; neck neutral with eyes slightly ahead of the hands.
– Without shifting or rotating, slide the right knee along the outside line toward the right elbow.
– Bring the knee as close as you can while keeping hips level and lower back neutral.
– Lightly tap or hover, then return the foot to the starting plank under control.
– Repeat on the left side, maintaining even pressure through both hands.
– Breathe continuously—avoid breath-holding; exhale during the knee drive, inhale returning to plank.
– If alignment wavers, reduce the knee-to-elbow range to keep the ribcage down and spine neutral.
Spider Plank Tips
‘- Set your hands directly under your shoulders with fingers spread to create a stable base.
– “Press the floor away” to engage shoulders, chest, and serratus while you hold the plank.
– Lightly tuck the pelvis, brace the abdomen, and squeeze glutes and quads to create full-body tension.
– Keep a straight line from head to heels with your neck neutral and eyes slightly ahead of your hands.
– As you drive the knee, avoid shifting or rotating so the hips stay square and level.
– Slide the knee along the outside line toward the elbow, resisting lumbar extension and rotation.
– Only bring the knee as close to the elbow as you can while keeping the lower back neutral.
– Lightly tap or hover the knee near the elbow, then return the foot to plank under control.
– Maintain even pressure through both hands as you alternate sides.
– Breathe continuously, exhaling on the knee drive and inhaling as you return to plank, and reduce range of motion if alignment starts to waver.
Spider Plank Beginner Introduction
The Spider Plank is a dynamic version of a straight-arm plank that blends stability with controlled leg motion. While the body holds a long, strong line from head to heels, one knee travels toward the elbow on the same side, then returns, alternating from right to left. This creates a moving challenge for the midsection as the abs and side abs work to hold the torso steady against arching or twisting.
Glutes assist in leveling the pelvis, and the muscles at the front of the hips drive the leg forward and back. Through the upper body, the chest, shoulders, and the muscles along the ribs support the shoulder area so the posture stays tall and active rather than sinking into the joints. The motion stays within a range that still allows solid alignment and balanced tension through the entire body. Overall, this plank variation emphasizes control, coordination, and strong full-body engagement while the limbs move under a stable center.