Spiderman Plank
Expert Advice
Maintain a strong plank position throughout the exercise, and bring your knee to your elbow without dropping your hips.
How-to-do Steps
- Begin in a plank position with your body in a straight line from head to heels.
- Bring your right knee towards your right elbow, keeping your core tight.
- Return your right leg to the starting position.
- Repeat on the left side, bringing your left knee to your left elbow.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Spiderman Plank primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes30%
Abs30%
Secondary
Quads10%
Shoulders15%
Chest15%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Spiderman Plank work?
Spiderman Plank primarily targets the Glutes, Abs. Secondary muscles involved include Quads, Shoulders, Chest. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Spiderman Plank?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Spiderman Plank suitable for beginners?
Yes, Spiderman Plank is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
