Core · Bodyweight
Spider Plank
How to do the spider plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Isometric
- Mechanic
- Isolation
How to do it
Hold a forearm or high plank with your body in a straight line. Drive one knee up toward the same-side elbow along the outside of your body, return it, then alternate, keeping your hips low and stable throughout.
- 1Feel your obliques work as each knee drives toward the elbow
- 2Keep your core braced and hips level the whole time
- 3Move the legs with control while the torso stays still
Common mistakes
- Avoid letting your hips sag or pike up
- Don't rotate the torso as the knee comes forward
- Avoid rushing; control each knee drive
Muscles worked
The spider plank mainly works the upper abs, lower abs, and obliques, with the hip flexors, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesPrimary
- Hip FlexorsSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
Kovo programs the spider plank for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.