Spider to Crossbody Climber
Fire up your core and obliques with this dynamic plank hybrid. Combine lateral range and cross-body rotation to melt fat and build serious stability. Short on time, high on intensity!
The Spider to Crossbody Climber mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Spider to Crossbody Climber Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis)
How to do the Spider to Crossbody Climber
Setup
Begin in a standard high plank position with your hands planted firmly on the floor directly under your shoulders. Keep your body in a straight line from head to heels.
Movement
The Spider: Drive one knee out towards the outside of your same-side elbow while keeping your hips low.
Return: Bring the leg back to the starting plank position.
The Crossbody: Now drive the same knee (or alternate legs depending on your specific rhythm) across your body toward the opposite elbow.
Repeat: Return to the starting position and continue alternating between the spider and Crossbody movements for the desired number of repetitions or time.
Form Tips
Keep your core tight throughout the entire movement.
Avoid letting your hips sag or hike toward the ceiling.
Maintain a steady breathing rhythm.
Spider to Crossbody Climber FAQs
What muscles does the Spider to Crossbody Climber work?
The Spider to Crossbody Climber mainly works the core. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Spider to Crossbody Climber?
None. The Spider to Crossbody Climber is a bodyweight exercise, so you can do it anywhere.
Training calculators
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