Spider Plank Exercise Guide
Exercise Profile
- Target
- Hip Flexors
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Hip Flexors
- Secondary Muscles
- Rectus Abdominis, Obliques
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Spiderman Plank
Visualised Target Muscle Groups
Front
Back
How to: Spider Plank
- Begin in a plank position with hands directly under shoulders.
- Engage your core and glutes.
- Bring one knee toward the corresponding elbow.
- Alternate legs in a controlled manner while maintaining plank position.
- Repeat for the specified number of repetitions.
Common Mistakes
- Letting hips sag
- Collapsing shoulders
- Not engaging the core
Modifications
- Perform on knees instead of toes for reduced intensity.
- Use a cushion to support wrists if needed.
Tips
- Keep your body in a straight line from head to heels.
- Engage your core to maximize stability.
- Ensure your hands are placed directly under your shoulders.
Workout plans with Spider Plank
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
core
stability
plank
strength
hips
bodyweight
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