Spider Swipe Plank
Sculpt your obliques and sharpen your core stability with this high-intensity plank variation. Drive your knees wide to engage your sides while maintaining a rock-solid, flat-back position.
The Spider Swipe Plank mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Spider Swipe Plank Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis)
How to do the Spider Swipe Plank
Setup
Begin in a high plank position with your hands stacked directly under your shoulders, your body in a straight line from your head to your heels, and your core engaged.
Movement
While maintaining a stable plank position, drive one knee out toward the side and up toward your elbow.
Briefly tap or bring the knee near the outside of the elbow while actively contracting the oblique on that side.
Return your leg to the starting plank position with control.
Alternate and repeat the movement with the opposite leg.
Tips for Success
Keep Hips Level: Avoid letting your hips sag or tilt too much as you bring your knee toward the side.
Control the Pace: Focus on a slow, controlled contraction and full extension rather than rushing the repetitions.
Maintain Plank Stance: Ensure your back remains flat throughout the entire motion.
Spider Swipe Plank FAQs
What muscles does the Spider Swipe Plank work?
The Spider Swipe Plank mainly works the core. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Spider Swipe Plank?
None. The Spider Swipe Plank is a bodyweight exercise, so you can do it anywhere.
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