Spiderman Plank Muscles Worked

Spiderman Plank Muscles Worked

Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.


The spiderman plank is a great way to strengthen the core and upper body. This exercise will also improve your posture and stability. The spiderman plank is a high-plank position that engages your core, arms, and shoulders.

Core and upper body

A spiderman plank is a simple yet effective exercise to strengthen the core and upper body. Performing this exercise requires correct form and an element of prior fitness. This exercise is not for the faint of heart. Whether you do it on your knees or on your forearms, the plank engages the core and upper body.

To perform the spiderman plank, start with one foot lifted off the floor, reach your thigh out from underneath, and swing it toward your same-side elbow. Hold the position for two to three seconds, then straighten the other leg. Complete two to three sets of 10 to 15 spiderman planks. Be sure to use a slow and controlled motion, and maintain good posture throughout the exercise.

A spiderman plank is an excellent addition to your daily routine. It can also serve as a warm-up exercise before your main exercises. Because it uses several major muscle groups, it is an excellent way to prepare your body for intense physical loads, including cardiovascular exercises. It also promotes flexibility and balance, as well as improving strength and coordination.

Dynamic movement

The spiderman plank is a great core exercise that works all of the muscles in the body. It targets the abs, obliques, chest, triceps, glutes, and shoulders. 

The spiderman plank is a variation of the classic plank. The goal is to get to an elbow plank position and tuck your left knee to your left elbow, return your foot to the starting position. Then, tuck the opposite leg into your right elbow and keep alternating the movement. This exercise works your midsection because it needs to exert force to move your legs. It increases strength and stability and reduces the risk of injury.

The spiderman crawl is an effective full body exercise that requires no equipment. This exercise simulates crawling insects and requires the use of the core and legs to push forward. This exercise will strengthen the core, increase your heart rate, and work your hip mobility. 

Another dynamic plank variation is called a stir-pot. This variation involves slow rotation of the body from the elbow to the knee. This can be done from a high plank position or on a stability ball. For a more challenging variation, hold the high plank position and rotate your hands and legs in a clockwise and counterclockwise direction.

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Common mistakes

Performing the spiderman plank with improper technique can negatively impact your results. First, make sure you hold the plank position with your body straight from shoulders to ankles. Next, raise your left leg toward your left elbow, pause for one to three seconds, then lower your left leg back to the starting position. Be sure to breathe properly, as well.

During the plank, your abdominal muscles must engage, otherwise, your arms will tire from supporting your weight. Also, don't arch your back as this can put unnecessary pressure on your spine. When you hold your hands flat on the floor, your shoulders should be depressed, and your palms should be facing the floor. This will engage your core muscles, which will allow you to hold the position with minimal effort.

Another version of the Spiderman Plank involves lifting one foot off the ground and swinging it out from under your body, reaching towards your same-side elbow. Hold the position for a few seconds, and then straighten the leg. Do two or three sets of 10-15 repetitions. While this exercise is fairly simple, be sure to hold on to proper posture and use proper form so you don't injure yourself.

It also serves as a good cardio workout, getting your heart pumping and blood flowing. Spiderman planks also build strength in your lower body, which will help you improve your balance and athleticism.

The spiderman plank works your rectus abdominis, the muscle group that runs from just below the ribcage to the pelvis. Its main function is to support your torso and shorten the distance between your ribcage and your pelvis.

Time commitment

The spiderman plank should be performed for 60 seconds at a time. Beginners can start by performing the exercise for 30 seconds at first and increase the time slowly. During the exercise, it is important to breathe properly. Performing the exercise for 60 seconds at a time requires focus and slow, deliberate movements.


The spiderman plank works all the major muscle groups in the core, including the glutes and obliques. It also engages the shoulders, triceps, and back. It also improves your flexibility and reduces lower-back pain. The spiderman plank is a great addition to your core workout routine, and can help you avoid injury by strengthening your muscles and improving your posture.


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