Spiderman Plank

Technique

Start in a forearm or high plank position with your body in a straight line. Bring one knee up and out to the same-side elbow, then return it to the plank. Alternate sides while keeping your hips level and core braced. Avoid letting your hips sag or pike during the movement.

Steps

1. Set up in a forearm or high plank with your body in a straight line
2. Brace your core and keep your hips level
3. Drive one knee up and out toward the same-side elbow
4. Return the leg to the plank position under control
5. Repeat on the opposite side

Common mistakes

• Letting the hips sag or pike
• Rotating the hips as the knee moves forward
• Bouncing the knee toward the elbow with momentum
• Placing the hands or elbows too far ahead of the shoulders

Variations

• Forearm Spiderman plank
• High-plank Spiderman plank
• Slow-tempo Spiderman plank
• Suspension-trainer Spiderman plank

FAQ