Spiderman Plank

Muscles worked: Abs & Core, Legs & Glutes, Inner Thighs & Hips

Spiderman Plank brings a knee drive into the plank: from a plank, you draw one knee out to the side toward the elbow on the same side, then return and switch.

The knee moves out wide, like a climbing motion, while your hips stay level and your shoulders stay over your hands. Move slowly enough that the plank never sags — the knee drive is the spice, the plank is the main dish.

How to do it

1. Start in a plank with your shoulders over your hands and your body straight.
2. Draw one knee out to the side toward the elbow on the same side.
3. Return to the plank and switch sides.
4. Keep your hips level and your shoulders over your hands while the knee moves.
5. Move slowly enough that the plank never sags — the knee drive is the spice, the plank is the main dish.

Try it in the app →

Programs that include it

All exercises

General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.