Video: Spiderman Plank Exercise

The Spiderman plank, an advanced variation of the plank exercise, is a dynamic core exercise that challenges your stability, strength, and coordination. It engages multiple muscle groups, including your abdominals, obliques, hip flexors, and quadriceps. This exercise not only strengthens your core but also improves your balance, coordination, and flexibility.

How to Perform the Spiderman Plank:

Proper form is crucial to maximize the benefits and minimize the risk of injury:

  1. Start in a Forearm Plank: Begin by positioning yourself in a forearm plank position. Your forearms should be shoulder-width apart, elbows directly under your shoulders, and hands flat on the ground. Maintain a straight line from head to heels.

  2. Engage Your Core: Engage your core muscles by drawing your belly button towards your spine. Keep your glutes tight and your hips level.

  3. Bring Your Knee Towards Your Elbow: Bring your right knee towards your right elbow, keeping your hips level and your back straight.

  4. Extend Your Leg Back: Extend your right leg back to the starting position, maintaining core engagement and a straight line from head to heels.

  5. Repeat on the Other Side: Repeat the movement, bringing your left knee towards your left elbow. Continue alternating sides, maintaining a controlled tempo.


If you find the Spiderman plank challenging, consider these modifications:

  • Plank with Knees Bent: Instead of bringing your knees all the way to your elbows, keep them slightly bent.

  • Elevated Forearm Plank: Place your forearms on an elevated surface, such as blocks or a bench, reducing the intensity.

  • Shortened Range of Motion: Limit the distance you bring your knees towards your elbows, gradually increasing the range as you progress.

Tips for Proper Form:

  • Maintain a Neutral Spine: Keep your spine in a neutral position, avoiding arching or sagging your back.

  • Engage Your Core Throughout: Keep your core engaged throughout the exercise to protect your lower back and stabilize your body.

  • Focus on Controlled Movements: Move at a controlled tempo, avoiding jerky or rushed movements.

  • Listen to Your Body: If you experience pain, stop the exercise and consult a healthcare professional.

Variations of the Spiderman Plank:

To add more variety and challenge to your routine, consider these Spiderman plank variations:

  • Side Spiderman Plank: Perform the Spiderman plank with your body in a side plank position, targeting your obliques and hip flexors.

  • Reverse Spiderman Plank: Bring your heels towards your glutes instead of your knees towards your elbows, emphasizing your hamstrings and glutes.

  • Spiderman Plank with Rotation: As you bring your knee towards your elbow, rotate your torso, adding a rotational component to the exercise.

Incorporation into Your Workout:

  • Warm-up: Include the Spiderman plank as a part of your warm-up routine to prepare your core and hip flexors for more intense exercises.

  • Core Workout: Incorporate the Spiderman plank into your core workout routine to strengthen your abdominals, obliques, and hip flexors.

  • Cross Training: Add the Spiderman plank to your cross-training routine to improve your overall fitness and functional movement.

Benefits of the Spiderman Plank:

The Spiderman plank offers a multitude of benefits, making it an excellent addition to your workout routine:

  • Core Strength: The Spiderman plank effectively targets your core muscles, particularly your abdominals and obliques, improving your core stability and strength.

  • Balance and Coordination: The dynamic nature of the Spiderman plank challenges your balance and coordination as you bring your knees towards your elbows.

  • Flexibility and Mobility: The exercise stretches and strengthens your hip flexors and quadriceps, enhancing your flexibility and mobility.

  • Functional Movement: The Spiderman plank mimics movements you perform in everyday activities, improving your functional movement patterns.


The Spiderman plank is a versatile and effective core exercise that offers a multitude of benefits. By incorporating it into your workout routine, you can strengthen your core, improve your balance and coordination, and enhance your overall fitness level. Remember to start with proper form, modify as needed, and gradually increase the intensity and duration as you progress.

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