Spider to Across-Body Plank
The Spider to Across-Body Plank is a compound exercise that mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Spider to Across-Body Plank Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid)
How to do the Spider to Across-Body Plank
Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
Bring your right knee forward toward your right elbow, bending your upper body slightly to engage your obliques.
Extend your right leg back to the starting plank position while maintaining a tight core.
Next, bring your right knee across your body toward your left elbow for a deep twist.
Return your right leg to the plank position, then repeat the sequence on the left side.
Spider to Across-Body Plank FAQs
What muscles does the Spider to Across-Body Plank work?
The Spider to Across-Body Plank mainly works the core, with help from the shoulders. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Spider to Across-Body Plank?
None. The Spider to Across-Body Plank is a bodyweight exercise, so you can do it anywhere.
Is the Spider to Across-Body Plank a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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