Spiderman Front Plank

Muscles worked

Setup

1. Begin in a standard forearm plank position with your elbows directly underneath your shoulders.
2. Engage your core, squeeze your glutes, and tuck your pelvis slightly to create a straight line from head to heels.
3. Position your feet hip-width apart to provide a stable base for the unilateral movement.

How to do it

1. Exhale as you lift your right foot and drive your right knee toward the outside of your right elbow in a smooth, controlled arc.
2. Inhale as you slowly return your right foot to the starting position, ensuring your hips do not sag or rotate.
3. Repeat the movement on the left side, alternating legs while maintaining a steady 2-second tempo for each repetition.
4. Keep your gaze fixed on the floor between your forearms to maintain a neutral cervical spine throughout the set.

Form checklist

• Keep hips level and parallel to the floor; avoid letting them tilt toward the moving leg.
• Maintain a strong 'hollow body' position to prevent the lower back from arching.
• Ensure elbows remain stacked directly under the shoulders to maximize joint stability.
• Keep the moving foot hovering just above the ground rather than dragging it.

Pro tips

• Focus on the 'crunch' sensation in your side; imagine trying to touch your knee to your tricep to maximize oblique recruitment.
• Actively push your forearms into the floor to engage the serratus anterior and stabilize the shoulder girdle.

Make it harder

• Perform the exercise from a high plank (push-up) position to increase the range of motion and shoulder stability requirements.
• Add a 2-second isometric hold at the peak of the contraction when the knee is closest to the elbow.

Frequently asked

What muscles does the spiderman front plank work?

The spiderman front plank primarily targets the abs, deltoids, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the spiderman front plank?

The spiderman front plank requires no equipment — just your body weight.

Is the spiderman front plank good for beginners?

The spiderman front plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
• Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
• Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques