Tuck Plank to Spider
The Tuck Plank to Spider mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Tuck Plank to Spider Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis)
How to do the Tuck Plank to Spider
Setup
Get into a high plank position with your hands directly under your shoulders, body in a straight line from head to heels. Engage your core tightly.
Execution
From the starting plank, lift one foot off the ground.
Bring the lifted knee toward the elbow on the same side or across toward the opposite elbow.
Return the leg to the starting floor position with control.
Repeat the motion on the opposite side, alternating back and forth.
Key Tips
Maintain a rigid, flat back; avoid sagging your hips or lifting them too high.
Keep movements slow and deliberate to maximize core engagement rather than using momentum.
Exhale sharply as you bring the knee toward your chest to further engage your abdominals.
Tuck Plank to Spider FAQs
What muscles does the Tuck Plank to Spider work?
The Tuck Plank to Spider mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Tuck Plank to Spider?
None. The Tuck Plank to Spider is a bodyweight exercise, so you can do it anywhere.
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