Spiderman Plank
Build core strength with Spiderman Plank! Targets your abs, obliques, and shoulders. A challenging, fun twist on a classic exercise.
The Spiderman Plank mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Spiderman Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Boxer Muscle (serratus anterior)
Spiderman Plank Variations and Alternatives
How to do the Spiderman Plank
Begin in a standard plank position with your elbows on the ground and your body in a straight line from your head to your heels.
Engage your core and maintain a flat back throughout the exercise.
Without lifting your hips, slowly bring your right knee towards your right elbow, as far as you can while maintaining form.
Return your right leg to the starting position.
Repeat the movement with your left knee towards your left elbow.
Continue alternating sides for a set number of repetitions or for a certain time period.
Ensure your movements are controlled and maintain proper form to engage the right muscle groups and prevent injury.
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Spiderman Plank FAQs
What muscles does the Spiderman Plank work?
The Spiderman Plank mainly works the core, with help from the back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Spiderman Plank?
None. The Spiderman Plank is a bodyweight exercise, so you can do it anywhere.
What are some Spiderman Plank variations and alternatives?
Similar exercises include the Back Step Plank, Saw Plank, Dynamic Explosive Plank and High Drop Knee Plank.
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