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Spider Plank Alternative

12 substitute exercises that target the same muscles

1
Alternate Single Leg Raise Plank demonstration

Alternate Single Leg Raise Plank
2
Front Plank with Arm and Leg Lift demonstration

Front Plank with Arm and Leg Lift
3
Mountain Climber Slide with Towel demonstration

Mountain Climber Slide with Towel
4
Hanging Toes to Bar demonstration

Hanging Toes to Bar
5
Plank Arm Lifts demonstration

Plank Arm Lifts
6
Boxing Left Uppercut demonstration

Boxing Left Uppercut
7
Plank Jacks demonstration

Plank Jacks
8
Swing Back Knee Drives demonstration

Swing Back Knee Drives
9
Mountain Climber Cross demonstration

Mountain Climber Cross
10
Spiderman Plank demonstration

Spiderman Plank
11
Bridge - Mountain Climber (Cross Body) demonstration

Bridge - Mountain Climber (Cross Body)
12
Squat Thrust demonstration

Squat Thrust

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Spider Plank trains

Primary Obliques Rectus Abdominis

Secondary Deltoid Anterior Gluteus Maximus Iliopsoas

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