Spiderman Plank
Primary
Core
Secondary
Hip flexors, Obliques
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
Spiderman Plank
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
What muscles does the Spiderman Plank work?
Want Spiderman Plank in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Spiderman Plank
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.
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
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.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Maintain plank position.
- Control the movement.