How To Do Spiderman Plank Properly

If you are looking for an all-rounded and full-body workout, look no further than spiderman plank.

Also known as the knee pull-in plank it is an abdominal–centred workout, but it also works other body muscles. The plank’s design will tone your abdomen and increase thigh and hip flexibility. You also get to strengthen your core, back and arms.

Compared to standard core exercises such as sits-up, this plank wins when it comes to working the core muscles. It combines callisthenics and pilates technique.

The plank variation is an excellent addition to your training routine because it activates smaller muscle groups to give you forearm balance. This is what gives it a full-body workout feel.

The big question is, how do you do the spiderman plank? Here’s how.

  • Get into a strong plank position by getting down on your hands and knees.
  • Make use of your forearms to increase your sense of stability.
  • Raise your body so that you are in the plank posture.
  • Contract the muscles in your abdomen area and elevate one of your legs. While lifting one leg and contracting your core muscles, take a deep breath.
  • Raise one of your legs to be three inches above the ground. Maintain the same amount of weight in both your arms or forearms and one of your legs to remain solid and balanced.
  • Bring your knee up to your elbow while swinging the other thigh outward.
  • As you rotate your leg to the side of your body, exhale as you move your thigh outward.
  • Inhale while bending your knee and bringing it closer to the elbow.
  • Maintain the position for three to five seconds.
  • Perform between two and three sets of the workout.


Spiderman planks are an excellent technique to develop your core strength and your coordination and balance.

However, they achieve this by working primary and secondary muscles. Primary muscles worked include the following:


When completing a plank, the abdominal muscles maintain proper posture and balance and protect the spine. They work in tandem with other core muscles.


The obliques let you bend and rotate the trunk in a knee pull-in plank. They also guard your spine’s alignment.

Secondary muscles worked include:


Deltoid muscles are responsible for a wide range of movements. They enable you to raise the arm unilaterally, above your head and behind your body.


The quads support a wide range of movement on the lower body.


Hip flexors are responsible for the flexion of the hip.


The triceps play a key role in developing upper-body strength and range of motion, especially in the shoulder and elbow joints.


These muscles are crucial in lifting your body weight when in a plank position.


When done correctly, spiderman planks give you the following benefits.

  • It is an excellent cardiac exercise, which increases blood flow due to a high heart rate.
  • It targets the upper body and the core since it is a bodyweight exercise.
  • They are great calorie burners due to their pretty complex nature in execution.
  • The knee pull-in plank is fantastic for strengthening back, core and upper body muscles.
  • It enhances strength, flexibility, and coordination because it uses many muscle fibers in your body to execute it.
  • Improves posture.


The spiderman plank is an effective full-body workout, but there are many alternative exercises targeting the same muscles.

Here they are:


Using this variant works your arms, shoulders and your core.


  • Take a high plank position.
  • Keep your elbows and shoulders in line with your hands.
  • Assume a pushup position.
  • Lower your right knee towards your right elbow while keeping your left leg in place.
  • Raise yourself back up and place your foot where it was before.
  • Continue with your left leg in the same manner.


One of the most effective exercises for strengthening the core and relieving lower back pain is the bird dog. It is a perfect alternative to spiderman plank.


  • Place your hands and feet on the tabletop.
  • Sit with your hands on your hips and knees under your thighs.
  • Engage the abdomen to keep your spine upright.
  • Make a V with your shoulders.
  • As you lift your right arm and left leg, be sure to keep your hips and shoulders in line with the floor.
  • Lift your chin to your chest and keep your eyes fixed on the ground.
  • Hold this position for a few seconds, then lower yourself back to the beginning position.
  • Hold your left arm and right leg in this posture for a few seconds before lowering them both back down.
  • Return to the starting point.
  • Execute two to three sets of eight to twelve reps each time.


Admittedly, spiderman plank isn’t for the faint-hearted. It calls for proper form and fitness.

People end up making these two mistakes when performing this plank variation.


It’s a common mistake for people’s knees to jolt to the elbows as soon as they start the workout. The more you do, the less successful each one is likely to be because it doesn’t work the intended muscles.


Breathing is another typical mistake people make. Always take a deep breath when engaging the core and exhale at the bottom of the movement.

Proper breathing enhances the flow of oxygen to your muscles which, in turn, boosts your workout performance. More oxygen in the muscles translates to more energy when training.


Elevated or sagging hips are two common faults people make with this plank. Maintaining proper hip alignment will help you avoid these errors and help you achieve your fitness goals.

The most incredible method to get the best effects from a workout is to keep in mind the muscle you plan to target while you are doing it.


Spiderman plank is both a taxing and one of the most rewarding workouts you’ll ever perform. Planks in the spiderman’s position are an extension of the conventional prone plank. So if you are looking for a fresh challenge in your workout, try it to enhance your fitness game.