Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Start in a high plank position with hands under shoulders and body aligned.
- Engage your core and bring your right knee towards your right elbow.
- Return to the starting plank position.
- Repeat the movement with your left knee towards your left elbow.
- Continue alternating sides for the set duration.
Technical Tips
- Keep hips level and avoid sagging or rotating.
- Maintain a straight line from head to heels.
- Move the knee slowly and with control.
Breathing Tips
- Inhale while in the plank position.
- Exhale as you bring the knee towards the elbow.
- Inhale when returning to starting position.
Medical restrictions
- Avoid if you have wrist pain or carpal tunnel syndrome.
- Not recommended with lower back injuries.
- Avoid if recovering from abdominal surgery.
Description
The Spider Plank is a dynamic bodyweight exercise that challenges core strength, stability, and coordination. Unlike a traditional plank, this variation involves actively drawing one knee toward the elbow, which increases engagement of the abdominal muscles while also working the obliques. This added movement makes the Spider Plank an excellent option for enhancing rotational control and improving overall athletic performance. This exercise is particularly effective for individuals who want to progress from static core training to more functional, movement-based patterns. By requiring the body to stabilize while one leg is lifted, the Spider Plank also activates the glutes, shoulders, and supporting muscles of the back. It trains the body to resist unwanted rotation, which is essential for sports performance and daily movement efficiency. The Spider Plank can be used in strength circuits, conditioning routines, or as part of a warm-up to activate the core before heavier lifting sessions. Since it does not require any equipment beyond a yoga mat, it is accessible and versatile, making it suitable for home workouts or travel training. Incorporating this exercise regularly can improve posture, core endurance, and functional strength, helping to reduce the risk of lower back discomfort and improve overall movement quality.