Spider Plank (male)

Spider Plank demonstration gif

Instructions:

  • 1Start in a traditional pushup position with your hands directly under your shoulders
  • 2Bring one knee up towards your elbow on the same side, keeping your body stable
  • 3Return your foot to the starting position
  • 4Alternate this movement with your other leg
  • 5Keep a steady pace and maintain balance for specified reps or time

Tips:

  • Tighten your abdominal muscles to maintain stability
  • Avoid sagging or hiking your hips
  • Keep your neck neutral, aligned with your spine
  • Limit the range of motion if you feel lower back discomfort

Master the Spider Plank: A Comprehensive Guide

The spider plank is an engaging and effective exercise that targets the hips while building core strength and stability. This bodyweight movement is versatile and can be performed anywhere, making it perfect for both beginners and seasoned fitness enthusiasts looking to enhance their workout routines.

What is the Spider Plank?

Often known for variations such as the spider plank crunch and spider plank jump, this exercise combines elements of traditional planking with dynamic movement. It not only challenges the core but also engages multiple muscle groups, including the obliques, shoulders, and glutes.

Benefits of Spider Planks

  • Core Strength: Engaging your core throughout the movement helps improve overall stability and strength.
  • Flexibility: The dynamic nature of the spider plank allows for increased flexibility in the hip and lower back regions.
  • Calorie Burn: Perform spider planks as part of a high-intensity interval training (HIIT) routine to boost your metabolism and burn more calories.

Muscles Worked

The spider plank primarily targets the following muscle groups:

  • Rectus abdominal
  • Obliques
  • Hip flexors
  • Shoulders
  • Glutes

How to Do the Spider Plank

  1. Begin in a standard plank position with your hands directly beneath your shoulders and your body in a straight line.
  2. Engage your core and lift your right foot off the ground, bringing your knee towards your right elbow.
  3. Return to the starting position and repeat on the left side.
  4. Continue alternating sides in a controlled manner.

Tips for Success

To maximize the effectiveness of your spider plank:

  • Maintain a neutral neck and spine throughout the exercise.
  • Focus on engaging your core rather than relying solely on your arms for stability.
  • Start with a slower pace to build strength and control before increasing speed.

Incorporating spider planks into your routine can enhance your fitness journey, offering a fun challenge that works your entire body. Use the accompanying spider plank gif for visual guidance and motivation as you master this dynamic exercise!

Spider Plank Muscles Worked

Arms

Back

Core

Legs