What is Plank Spider?

Plank Spider is a dynamic plank variation that drives one knee toward the outside elbow while maintaining full-body tension. It targets the core, triceps, quads and glutes, improving anti-rotation control and shoulder stability. Difficulty: Easy — suitable for beginners and bodyweight workouts.

How to Do Plank Spider

  1. Set Up: Start in a push-up plank with hands beneath shoulders, tailbone tucked and full-body tension; grip the floor with your fingers.
  2. Brace Core: Brace your core, squeeze glutes, and keep hips and shoulders square to prevent rotation; breathe steadily and maintain a neutral neck.
  3. Drive Knee Out: Drive one knee toward the outside of the same elbow in a controlled motion, stopping when hip alignment remains neutral; avoid sagging hips.
  4. Return Slowly: Slowly return to the start, keeping tension and alignment; reset if you lose form, then repeat on the opposite side for equal reps.
  5. Scale & Progress: To progress, increase reps, slow the tempo, or hold the knee-out position; regress by reducing range of motion or performing from knees.

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Plank Spider?

Plank Spider builds core anti-rotation strength, improves shoulder stability and scapular control, and engages triceps, quads and glutes. It also improves coordination and hip mobility while adding beginner-friendly dynamic core work to routines.

What common mistakes should I avoid with Plank Spider?

Avoid letting hips rotate or sag, lifting the butt, and dropping the shoulders. Rushing the movement reduces core engagement; maintain posterior pelvic tilt, full-body tension, and controlled tempo to protect the lower back and shoulders.

How can I progress or regress the Plank Spider?

Regress by doing the movement from your knees, reducing range of motion, or holding a forearm plank. Progress by increasing reps, slowing tempo, adding pauses, or moving to side plank knee taps or mountain climbers.