Alternatives
- High Plank
- Mountain Climbers
- Side Plank
Summary
The Spiderman plank adds dynamic knee drives to a high plank, activating the obliques and deep core stabilisers. It builds strength, coordination, and core control.
Benefits of the Spiderman Plank
- Engages the entire core, especially the obliques
- Improves balance and shoulder stability
- Great bodyweight progression from standard plank
- Useful for rotational core training
- Enhances athleticism and coordination
Spiderman Plank Muscles Worked
- Primary: Obliques, Transverse Abdominis
- Secondary: Rectus Abdominis, Glutes, Shoulders
Instructions
- Begin in a high plank position
- Bring one knee toward the outside of your elbow
- Return to plank and switch sides
- Move slowly and with control
- Avoid rocking your hips or dropping your back
- Engage your core the entire time
- Alternate sides for the desired number of reps
Common Mistakes
- Letting the hips sag or rotate
- Rushing the movement
- Losing shoulder stability
- Dropping the head or rounding the spine
- Not fully bringing the knee forward