Primary
Core
Secondary
Hip flexors, Obliques
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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Spiderman planks add a dynamic hip flexion element to the plank, bringing your knee toward your elbow on each side. This movement targets the obliques while challenging core stability through an asymmetric position. The hip mobility demand also opens the groin.
When to use it
Use for dynamic core work for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
From a high plank, bring one knee toward the same-side elbow, opening your hip out to the side. Return to plank and alternate sides. Keep your hips level throughout—the tendency is to rotate or pike. Control the movement; speed is not the goal.
Also targets: hip flexors, Core
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Start in a high plank position.
Bring one knee toward the same-side elbow.
Return to plank position.
Alternate sides for optimal results.
Keep your hips level.
Move with control throughout the entire range of motion.
Targets obliques for optimal results.
Keep hips from rotating.
Control the movement.
Don't rush - this is a common issue that reduces exercise effectiveness.
Use spiderman planks for dynamic core work with oblique emphasis and hip mobility. They work well in warm-ups or ab circuits. The movement pattern also helps prepare for spiderman push-ups and other advanced variations.
Hips dropping which indicates weak core engagement.
Losing hip position during the Spiderman Plank changes the loading pattern and can reduce the intended work for your Obliques. Keep your hips aligned with the setup cues and move only through the range you can control.
Not bringing knee far enough.
Letting your knees drift away from the intended line during the Spiderman Plank changes how force moves through the exercise. Keep each knee tracking in line with the foot as you move.
Moving too fast and losing control of the movement.
Rushing through the Spiderman Plank makes it easier to lose position and harder to keep tension on your Obliques. Slow down enough to control both the lifting and lowering portions of each rep.
Intermediate lifters looking to progress their training.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 10-12 reps per side. Rest 45s.
This is one example of how Spiderman Plank could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Spiderman Plank
The Spiderman Plank primarily targets the Obliques, Core, making it an effective exercise for core development. Secondary muscles worked during the Spiderman Plank include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Chest.
The Spiderman Plank is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Spiderman Plank, the recommended approach depends on your goals. 3 sets of 10-12 reps per side. Rest 45s. For strength, use 8-10 reps per side. For muscle growth, perform 12-15 reps per side. For endurance, complete 15-20 reps per side.
Yes, the Spiderman Plank can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Spiderman Plank include: Mountain Climber, Side Plank. These exercises target similar muscle groups as the Spiderman Plank and can be used as substitutes based on your equipment availability, gym setup, or training preferences.