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Spider Plank

Spider Plank

The Spider Plank is a challenging full-body exercise that targets multiple muscle groups, including the core, arms, and shoulders. This exercise is a variation of the traditional plank and adds a rotational element to further engage the obliques and improve overall stability. To perform the Spider Plank, start in a high plank position, with your hands directly under your shoulders and your body forming a straight line from head to heels. Engage your core and keep your back flat throughout the exercise. From this position, take one foot off the ground and bring your knee towards your elbow on the same side of the body. As you bring your knee in, rotate your hips and torso towards that side, engaging your obliques. Return the leg back to the starting position and repeat the movement on the opposite side. The Spider Plank not only helps to strengthen your core and improve stability, but it also challenges your coordination and flexibility. It can be performed as a standalone exercise or incorporated into a full-body workout routine or core circuit. To increase the intensity, you can add a push-up between each spider plank repetition or perform the exercise with sliders or a stability ball to further challenge your stability. Remember to always maintain proper form and listen to your body. If you experience any pain or discomfort while performing the Spider Plank or any other exercise, it is important to stop and consult with a fitness professional. Enjoy the benefits of this dynamic core exercise and work towards achieving your fitness goals!


  • Start in a high plank position with your hands directly under your shoulders and your feet hip-width apart.
  • Engage your core and keep your body in a straight line from head to toe.
  • Slowly bring your right knee towards your right elbow, aiming to touch or get as close as possible.
  • Pause for a moment and then return your right leg to the starting position.
  • Repeat the movement with your left knee towards your left elbow.
  • Continue alternating the Spider Plank motion for the desired number of repetitions or time.
  • Remember to breathe steadily throughout the exercise.
  • To modify the exercise, you can perform it on your forearms instead of your hands.

Tips & Tricks

  • Focus on maintaining a straight line from your head to your toes throughout the exercise.
  • Engage your core muscles by squeezing them tight while in the plank position.
  • Keep your shoulders relaxed and away from your ears to avoid unnecessary tension.
  • Control your breathing throughout the exercise by inhaling deeply through your nose and exhaling slowly through your mouth.
  • Start with shorter holds and gradually increase the duration as you build strength and stability.
  • Try variations such as lifting one leg or arm off the ground while in the spider plank position.
  • Maintain a strong grip with your hands to prevent slipping or sliding on the surface.
  • Keep your neck in a neutral position by looking down at the ground, avoiding straining or hyperextending your neck.
  • Engage your glutes by squeezing them together while in the plank position.
  • Listen to your body and stop if you experience any pain or discomfort.

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