A bodyweight plank variation in which you repeatedly draw each knee toward the same-side elbow to load the abdominals. It emphasizes controlled hip movement while maintaining a straight torso.
How to do the Spiderman#
- Set up in a high plank with hands under your shoulders and a straight line from head to heels.
- Brace your core and keep your hips steady before each rep.
- Drive one knee outward and upward toward the elbow on the same side, moving through the hip.
- Return the foot to the starting plank position with control.
- Repeat on the other side, alternating sides for the prescribed number of repetitions.
Muscles worked#
- Primary: Abs (Rectus Abdominis), Obliques (External & Internal Obliques), Hip flexors (Iliopsoas (Hip Flexors))
- Secondary: Front delts (Anterior Deltoid), Chest (Pectoralis Major), Triceps (Triceps Brachii)
Common mistakes#
- Allowing the hips to sag or lift too high.
- Rotating the torso instead of guiding the knee toward the elbow.
- Rushing reps and losing control of hip movement
