Spider Plank
Expert Advice
Maintain a strong core and keep your hips level to avoid sagging or piking. This will maximize engagement of the glutes and core throughout the exercise.
How-to-do Steps
- Start in a standard plank position with your forearms on the ground and your body in a straight line from your head to your heels.
- Bring your right knee towards your right elbow while keeping your core tight.
- Return your right leg to the starting plank position.
- Repeat on the left side, bringing your left knee to your left elbow.
- Continue to alternate sides for the desired number of repetitions.
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Muscles Worked
Spider Plank primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Spider Plank work?
Spider Plank primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Spider Plank?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Spider Plank suitable for beginners?
Spider Plank is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
