# Spider Plank

A forearm plank variation where you draw one knee forward and out toward the elbow on the same side, alternating legs. Trains the abs and obliques to hold the plank while one leg moves.

- Intermediate · Isolation
- Equipment: 
- HD video: https://media.seto.fit/exercises/spider-plank/video/male.mp4
- HTML: https://seto.fit/exercises/spider-plank/

## Muscles worked

- Obliques: 8/10
- Abs: 8/10
- Lower back: 4/10

## How to do the Spider Plank

1. Start face down, resting on your forearms with elbows beneath shoulders.
2. Lift your body into a straight line from head to ankles.
3. Bring one knee forward and out toward the same elbow.
4. Return the foot to the floor and switch legs, hips level.

### Full technique — 7 steps

1. Set up face down with forearms on the floor and elbows directly under shoulders.
2. Extend your legs behind you and place your feet hip width apart on the toes.
3. Lift your body so shoulders, hips, knees, and ankles form one straight line.
4. Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
5. Lift one foot and bring that knee forward and out toward the elbow on the same side.
6. Keep your hips level and low as the knee moves beside your torso.
7. Return the foot to the floor, then repeat with the other leg.

## Common mistakes

- Piking the hips too high
- Letting the lower back sag
- Rotating or shifting the hips
- Swinging the leg with momentum
- Bringing the knee under the torso instead of outside

## Form cues

- Keep hips level
- Knee to same elbow
- Push forearms through floor
- Keep ribs down

## How much to do

- **Strength**: 3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Muscle growth**: 3–4 sets of 10–16 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 1 s, lift 2 s
- **Endurance** (good fit): 2–3 sets of 16–24 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Suspension trainer**: [Supine Suspension Trainer Knee Tuck](https://seto.fit/exercises/supine-suspension-trainer-knee-tuck/), [Suspension Trainer Mountain Climbers](https://seto.fit/exercises/suspension-trainer-mountain-climbers/)
- **Dumbbells**: [Dumbbell Overhead Sit-Up](https://seto.fit/exercises/dumbbell-overhead-sit-up/), [Dumbbell Decline Sit-Up](https://seto.fit/exercises/dumbbell-decline-sit-up/)
- **Barbell**: [Barbell Overhead Sit-Up](https://seto.fit/exercises/barbell-overhead-sit-up/)
- **Resistance bands**: [Resistance Band Dead Bug](https://seto.fit/exercises/resistance-band-dead-bug/), [Kneeling Resistance Band Crunch](https://seto.fit/exercises/kneeling-resistance-band-crunch/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Ab Wheel Straight Arm Crunch](https://seto.fit/exercises/ab-wheel-straight-arm-crunch/) — 15% of bodyweight
- Easier: [Alternating Lying Leg Raise with Head Up](https://seto.fit/exercises/alternating-lying-leg-raise-with-head-up/) — 30% of bodyweight
- **This exercise: Spider Plank — 40% of bodyweight**
- Harder: [Body Saw Plank](https://seto.fit/exercises/body-saw-plank/) — 60% of bodyweight
- Harder: [Dip Station Leg Raise](https://seto.fit/exercises/dip-station-leg-raise/) — 70% of bodyweight

## Quick answers

### What muscles does the Spider Plank work?

Primary: Obliques 8/10, Abs 8/10. Also works: Lower back 4/10.

### When should I do the Spider Plank in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.

### How many sets and reps of the Spider Plank?

Strength: 3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3–4 sets of 10–16 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 16–24 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Spider Plank?

Suspension trainer: Supine Suspension Trainer Knee Tuck, Suspension Trainer Mountain Climbers. Dumbbells: Dumbbell Overhead Sit-Up, Dumbbell Decline Sit-Up. Barbell: Barbell Overhead Sit-Up. Resistance bands: Resistance Band Dead Bug, Kneeling Resistance Band Crunch.

### What is an easier version of the Spider Plank?

Alternating Lying Leg Raise with Head Up (30% of bodyweight), Ab Wheel Straight Arm Crunch (15% of bodyweight).

### What is a harder version of the Spider Plank?

Body Saw Plank (60% of bodyweight), Dip Station Leg Raise (70% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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