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Waist · Body Weight
Spider Plank
Spider Plank is an intermediate isolation strength exercise that works the abs (waist), with the shoulders, glutes and hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Core · Rectus Abdominis, Obliques
Secondary muscles
- Shoulders · Deltoids
- Glutes · gluteus maximus, gluteus mideus
- Hip Flexors · Iliopsoas
- Legs · Quadriceps Femoris, Biceps Femoris
How to do Spider Plank
- Begin in a standard plank position with your forearms on the floor, elbows directly under your shoulders, and your body forming a straight line from head to heels. Engage your core and keep your feet hip-width apart.
- Lift your right foot off the floor and bring your right knee towards your right elbow, keeping your hips level and your core tight.
- Return your right foot to the starting position, maintaining a stable plank position.
- Repeat the movement with your left leg, bringing your left knee towards your left elbow. Continue alternating legs for the desired duration or number of repetitions.
Form tips
- Breathe steadily throughout the exercise, exhaling as you bring your knee towards your elbow and inhaling as you return to the starting position.
- Focus on keeping your hips level and avoiding excessive torso rotation.
- Use a mat to cushion your forearms and feet for added comfort.
Spider Plank alternatives
More abs exercises
Spider Plank FAQ
What muscles does Spider Plank work?
Spider Plank mainly works the abs in the waist (Rectus Abdominis and Obliques). The shoulders, glutes, hip flexors and legs work as secondary muscles.
What equipment do you need for Spider Plank?
None. Spider Plank is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Spider Plank should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Spider Plank good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Spider Plank burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Spider Plank?
Other exercises for the abs include Dumbbell Side Plank With Rear Fly, Dumbbell Plank Pullthrough, Dumbbell Hand Side Plank and Dumbbell Elbow Side Plank.
For developers
Use Spider Plank in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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