Spider Plank — how to, muscles worked, alternatives

How to do the Spider Plank

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

Full technique — 7 steps

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

Substitutes by equipment

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

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 15% of bodyweight
Easier Alternating Lying Leg Raise with Head Up 30% of bodyweight
This exercise Spider Plank 40% of bodyweight
Harder Body Saw Plank 60% of bodyweight
Harder Dip Station Leg Raise 70% of bodyweight

Too hard for now? Start with the Alternating Lying Leg Raise with Head Up.

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.