Primary
Core
Secondary
Hip flexors, Obliques
Equipment
Bodyweight
Difficulty
Intermediate
Type
Push
See how Spiderman Plank could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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
Want Ely to consider Spiderman Plank for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 10-12 reps per side. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
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.
Our library labels Spiderman Plank as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Spiderman Plank. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Spiderman Plank is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.