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Last updated March 5, 2026
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absglutes
Spiderman Plank
Hold a plank position and alternately drive each knee toward the same-side elbow, engaging your obliques and hip flexors.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
absdeep abs / coreside abs / obliques
Secondary
hip flexorsfront shouldersglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
repstime
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Start in a high plank position with hands directly under shoulders.
- Keep your body in a straight line from head to heels.
- Engage your core and squeeze your glutes.
- Step 2Execution
- Drive your right knee outward toward your right elbow.
- Hold briefly, feeling the oblique contraction.
- Return the right foot to the starting position.
- Repeat on the left side, driving the knee to the left elbow.
- Step 3Tips
- Keep your hips level and avoid rotating.
- Move with control rather than speed.
- Maintain steady breathing throughout.