---
title: "Spider Plank"
description: "Begin in a standard plank position with your forearms on the floor, elbows directly under your shoulders, and your body forming a straight line from head to heels."
locale: en
slug: spider-plank
url: "https://hi.fitness/exercises/spider-plank"
primaryMuscle: "Core"
secondaryMuscles: ["Front delts","Glutes","Hamstrings","Quads"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/28f4eca7-spider-plank.mp4"
updatedAt: 2026-09-13T18:55:00+00:00
---
# Spider Plank

Begin in a standard plank position with your forearms on the floor, elbows directly under your shoulders, and your body forming a straight line from head to heels.

## How to do it

1. Begin in a standard plank position with your forearms on the floor, elbows directly under your shoulders, and your body forming a straight line from head to heels. Engage your core and keep your feet hip-width apart.
2. Lift your right foot off the floor and bring your right knee towards your right elbow, keeping your hips level and your core tight.
3. Return your right foot to the starting position, maintaining a stable plank position.
4. Repeat the movement with your left leg, bringing your left knee towards your left elbow. Continue alternating legs for the desired duration or number of repetitions.

## Form tips

- Breathe steadily throughout the exercise, exhaling as you bring your knee towards your elbow and inhaling as you return to the starting position.
- Focus on keeping your hips level and avoiding excessive torso rotation.
- Use a mat to cushion your forearms and feet for added comfort.

## Similar exercises

- [Ab Wheel All the Way Out](https://hi.fitness/exercises/ab-wheel-all-the-way-out) - Core · Ab wheel
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- [Ab Wheel Halfway Out](https://hi.fitness/exercises/ab-wheel-halfway-out) - Core · Ab wheel
- [Standing Ab Wheel Rollout](https://hi.fitness/exercises/standing-ab-wheel-rollout) - Core · Ab wheel
- [Reverse Ab Wheel Rollout](https://hi.fitness/exercises/reverse-ab-wheel-rollout) - Core · Ab wheel
- [Ab Wheel Left Out](https://hi.fitness/exercises/ab-wheel-left-out) - Core · Ab wheel
- [Ab Wheel Right Out](https://hi.fitness/exercises/ab-wheel-right-out) - Core · Ab wheel
- [Suspension Trainer with Grips Hanging Knees to Elbows](https://hi.fitness/exercises/suspension-trainer-with-grips-hanging-knees-to-elbows) - Core · Suspension trainer