Spider Plank
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The Spider Plank is a bodyweight core and hip exercise performed from a high plank position, alternating knee drives out toward the same-side elbow. It targets the hip flexors and obliques while the deep core stabilizers work continuously to maintain the plank. It is an effective drill for building hip mobility, core endurance, and anti-rotation strength in one movement.
Cómo hacer el Spider Plank
- 1Start in a high plank position with your hands directly under your shoulders, arms fully extended, and your body forming a straight line from head to heels.
- 2Brace your core, squeeze your glutes, and keep your hips level — do not let them rise or sag.
- 3Lift your right foot slightly off the floor and drive your right knee out to the side toward your right elbow, keeping the movement controlled.
- 4Bring the knee as close to the elbow as your hip mobility allows without rotating your hips or shifting your weight excessively.
- 5Pause briefly at the end range, then return your right foot to the starting position under control.
- 6Repeat on the left side, driving your left knee out toward your left elbow.
- 7Continue alternating sides for the prescribed number of reps or time, maintaining a rigid plank throughout.
Consejos de técnica
- Keep your hips square to the floor throughout — resist the urge to rotate or hike the hip of the working leg.
- Focus on driving the knee wide and low rather than straight forward; this maximizes hip flexor and oblique engagement.
- Keep your neck neutral and your gaze just ahead of your hands to avoid straining your cervical spine.
- Control the return of each foot to the floor rather than dropping it — the eccentric portion builds stability.
Errores comunes
- Letting the hips pike upward as the knee drives forward, which reduces core demand and shifts load off the target muscles.
- Rotating the torso to get the knee closer to the elbow, which turns it into a mobility drill rather than a stability exercise.
- Rushing through reps without control, turning the movement into a momentum-driven crawl rather than a deliberate strength exercise.
- Allowing the lower back to sag, which places excessive stress on the lumbar spine and reduces core activation.
Preguntas frecuentes
What muscles does the Spider Plank work?
The Spider Plank primarily targets the hip flexors and obliques, with significant work from the deep core stabilizers (transverse abdominis). The shoulders, chest, and triceps hold the plank isometrically throughout.
What is the difference between a Spider Plank and a Mountain Climber?
In a Mountain Climber, the knee drives straight forward under the torso. In a Spider Plank, the knee drives out to the side toward the same-side elbow, which places greater emphasis on the hip flexors and obliques and demands more hip mobility.
How many reps should I do per side?
8–12 controlled reps per side is a good starting point. You can also work in timed sets of 20–40 seconds. Prioritize quality of movement over speed or volume.
Is the Spider Plank suitable for beginners?
It can be, but it requires basic plank stability first. If you struggle to hold a high plank for 30 seconds with good form, build that foundation before adding the Spider Plank.
Can I do the Spider Plank every day?
Yes — because it is a bodyweight core exercise with no eccentric loading on large muscle groups, it recovers quickly and can be included in daily warm-ups or active recovery sessions.
