Spider Plank
Gym Exercise Card
Equipment
The Spider Plank is an advanced variation of the traditional plank that targets the core while also engaging the hip flexors and shoulders. It improves core stability and enhances balance and coordination by combining a plank with alternating knee-to-elbow movements.
How to do it
- Start in a forearm plank position with elbows below shoulders.
- Keep your body straight from head to heels.
- Lift your right knee toward your right elbow, then return to start.
- Alternate by bringing your left knee to your left elbow.
- Continue alternating sides while maintaining a strong core.
Muscles worked
Primary Obliques Rectus Abdominis
Secondary Deltoid Anterior Gluteus Maximus Iliopsoas
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