High Spider Plank
The High Spider Plank mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
High Spider Plank Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis)
How to do the High Spider Plank
Setup
Begin in a high plank position, meaning your body is in a straight line, supported by your toes and your hands, placed directly under your shoulders.
Maintain a strong, braced core and neutral spine throughout the movement.
Execution
Inhale as you lift your right foot off the ground and bring your right knee laterally towards your right elbow.
Try to make physical contact or get as close as possible without rotating your hips or lowering your lower back.
Exhale as you extend your right leg back to the starting position.
Repeat with the left side, bringing your left knee toward your left elbow.
Continue alternating sides in a controlled, fluid motion.
High Spider Plank FAQs
What muscles does the High Spider Plank work?
The High Spider Plank mainly works the core. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the High Spider Plank?
None. The High Spider Plank is a bodyweight exercise, so you can do it anywhere.
Training calculators
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