Spiderman Plank


Muscles used

spiderman plank

The spiderman plank is a plank variation that predominantly works your core, shoulders and quads.

It’s a great exercise to add to the end of your workout as part of your cool down or finisher.

How to perform a spiderman plank

Start in plank press up position with your palms on the floor.

Bring your right knee out to the side so that your inner thigh is now parallel with the floor, and bring your knee all the way up to your elbow before taking it back and placing it back in start position. 

Do the same on the left side and go for reps.

Spiderman plank: Common mistakes to avoid

Common mistakes are either raised or sagging hips.  Both will hinder your results so be sure to keep your hips in line with the rest of your body.

As always, you should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

As with all exercises, the spiderman plank should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 plank holds for as long as possible is an ideal starting point.  Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

More advanced lifters should consider their current strength and goals.

Beyond the spiderman plank...

Before you go, check out more abs & core exercises below and of course, be sure to track your lifts.

More abs & core exercises coming soon...

Just so you know, this list of abs & core exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.


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