How to Do Spider Plank

Spider Plank is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Spider Plank

  1. 01Assume a high plank position with hands directly under the shoulders and feet hip-width apart.
  2. 02Drive the right knee toward the outside of the right elbow while maintaining a flat back.
  3. 03Pause briefly at the peak of the contraction before returning the foot to the starting position.
  4. 04Alternate legs for each rep, maintaining a rigid spine and level pelvis throughout the set.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Spider Plank

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the lower back from arching by tucked the pelvis and keeping the ribs pulled down toward the hips.

Same coaching engine used inside the A90 app

05 / FAQ

Spider Plank questions

What muscles does Spider Plank work?

Spider Plank is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Spider Plank correctly?

Assume a high plank position with hands directly under the shoulders and feet hip-width apart. Drive the right knee toward the outside of the right elbow while maintaining a flat back. Pause briefly at the peak of the contraction before returning the foot to the starting position. Alternate legs for each rep, maintaining a rigid spine and level pelvis throughout the set.

What is the A90 coach tip for Spider Plank?

Prevent the lower back from arching by tucked the pelvis and keeping the ribs pulled down toward the hips.

Is Spider Plank suitable for beginners?

Spider Plank is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Spider Plank?

No. Spider Plank is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes spider plank into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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