How to do the Spider Plank
Primary: Core.
The Spider Plank is an advanced core exercise that targets the abdominal muscles and engages the obliques, shoulders, glutes, hip flexors, and lower back. This dynamic plank variation elevates the intensity of a traditional plank by adding a knee-to-elbow movement, which enhances core stability, strength, and overall body control. Ideal for intermediate to advanced exercisers, Spider Planks improve functional fitness and can be integrated into various workout routines.
Step by step
- 1
Begin in a standard plank position with your forearms and toes on the ground, ensuring your body forms a straight line from head to heels.
- 2
Lift your right foot off the ground and draw your right knee towards your right elbow, keeping your core tight and hips level.
- 3
Return your right foot to the plank position and repeat on the left side, bringing your left knee towards your left elbow.
- 4
Alternate sides for the recommended number of repetitions or time duration.
Coaching cues
- Maintain a strong core throughout the exercise to avoid sagging hips.
- Move slowly and deliberately, focusing on form rather than speed.
- Ensure your shoulders are stacked over your elbows to prevent unnecessary strain.
Sets, reps and where it fits
Muscle
3–4 × 30–60 sec
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 30–60 sec
rest 45–60 s
Spider Plank alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Spider Plank work?
Primary: Core.
How many sets and reps of Spider Plank should I do?
Hold or work for 30–60 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.
What can I do instead of the Spider Plank?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Spider Plank good for beginners?
With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.