Also known as: spider plank, spiderman plank, plank knee to elbow, knee-to-elbow plank, plank with knee out

What is Plank Spider?

Plank Spider is an easy bodyweight plank variation that drives the knee toward the outside elbow to challenge core stability while engaging triceps, quads and glutes. Maintain a braced core and tucked tailbone throughout.

How to Do Plank Spider

  1. Assume push-up position: Place hands under shoulders, legs extended, tuck tailbone (PPT) and generate full-body tension. Keep shoulders stacked and hips level before starting.
  2. Brace and grip: Grip the floor with your fingers, inhale, then exhale to fully brace the core. Squeeze glutes and keep neck neutral to protect the spine.
  3. Drive knee outward: Lift one knee and drive it toward the outside of the same elbow, moving with control. Keep hips and shoulders square - avoid rotation or twisting.
  4. Control the return: Slowly return the foot to the starting position while maintaining tension and a tucked tailbone. Reset alignment if hips or shoulders shift.
  5. Alternate sides: Repeat the motion on the opposite side for balanced reps. Breathe steadily and focus on quality over speed to protect shoulders and lower back.

Muscle Groups

Triceps, Core, Quadriceps, Glutes

Description

Assume a Push Up position, generate full body tension, PPT (Tuck tailbone, core braced)
Grip the floor with your fingers, and drive one knee towards towards the outside of the same elbow.
Squeeze your glutes and keep the hips and shoulders square (avoid rotation).
Return to the start and switch sides. Repeat for repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Plank Spider?

Plank Spider improves core stability, shoulder endurance and hip mobility while engaging triceps, quads and glutes. It also enhances full-body tension and control for better plank strength and movement coordination.

What common mistakes should I avoid with Plank Spider?

Common errors include letting hips sag or rotate, collapsing the shoulders, rushing the movement, or losing a braced core. Correct these by slowing tempo, tucking the tailbone, and prioritizing form over reps.

How can I progress or regress the Plank Spider?

Regress by performing the move from knees or with hands elevated on a bench. Progress by slowing the eccentric, increasing reps, adding pauses at the end range, or combining with longer plank holds.