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
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.
Tags
core
stability
plank
strength
hips
bodyweight