Spiderman Plank
Primary
Core
Secondary
Hip flexors, Obliques
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
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For training your core, the Spiderman Plank is a solid intermediate-level pushing movement in the functional category. Use for dynamic core work for optimal results.
Everything You Need to Know About the Spiderman Plank
The Spiderman Plank is a intermediate difficulty exercise that targets your Obliques and Core. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for dynamic core work for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Spiderman Plank work?
Primary
Secondary
Stabilizers
Step-by-step: Spiderman Plank
- 1
Start in a high plank position.
- 2
Bring one knee toward the same-side elbow.
- 3
Return to plank position.
- 4
Alternate sides for optimal results.
- 5
Keep your hips level.
- 6
Move with control throughout the entire range of motion.
What are the best tips for the Spiderman Plank?
Targets obliques for optimal results.
Keep hips from rotating.
Control the movement.
Don't rush - this is a common issue that reduces exercise effectiveness.
Mistakes to watch for on the Spiderman Plank
Hips dropping which indicates weak core engagement.
Losing hip position during the Spiderman Plank shifts the loading pattern away from your Obliques and can compress your lower back. Stay planted and let your Obliques do the work.
Not bringing knee far enough.
Letting your knees collapse inward during the Spiderman Plank puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Moving too fast and losing control of the movement.
Rushing through the Spiderman Plank reduces the time your Obliques spends under tension — which is one of the main drivers of growth. Aim for a controlled 2-second lowering phase on every rep.
Who should do the Spiderman Plank?
Intermediate lifters looking to progress their training.
How to Program the Spiderman Plank
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.
What are good alternatives to the Spiderman Plank?
Other Variations
- Cross-Body Spiderman
- Spiderman Push-Up
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Spiderman Plank — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Maintain plank position.
- Control the movement.