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Intermediate
- Difficulty
- Intermediate
- Movement type
- Strength
- Secondary muscles
- Shoulders Biceps Glutes Quadriceps
- Equipment
- Bodyweight
Spider Plank
4 steps Updated 29/08/2026
Spider Plank is a bodyweight exercise targeting Core (Rectus Abdominis, Obliques).
Step by step
How to perform it
- Begin in a standard plank position with your forearms on the floor, elbows directly under your shoulders, and your body forming a straight line from head to heels. Engage your core and keep your feet hip-width apart.
- Lift your right foot off the floor and bring your right knee towards your right elbow, keeping your hips level and your core tight.
- Return your right foot to the starting position, maintaining a stable plank position.
- Repeat the movement with your left leg, bringing your left knee towards your left elbow. Continue alternating legs for the desired duration or number of repetitions.
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Variations and related exercises
45 Degree Bicycle Twist Knee to Elbow
45 Degree Bicycle Twisting
45 Degree Bicycle Twisting Crunch
90 Degree Heel Touch
Last updated: 29/08/2026
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Spider Plank
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