Core · Bodyweight
Spiderman Plank
How to do the spiderman 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
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hold a forearm plank with your body in a straight line. Drive one knee up toward the same-side elbow, return it, then alternate with the other knee while keeping your hips level.
- 1Feel your obliques and abs work as you drive each knee toward the elbow
- 2Keep your hips level and core braced through every rep
- 3Hold a stable plank line as the legs move
Common mistakes
- Do not let your hips sag or twist as the knee comes up
- Do not hold your breath; breathe steadily
- Do not let your head droop; keep your neck aligned
Muscles worked
The spiderman plank mainly works the obliques, upper abs, and lower abs, with the hip flexors, glutes, and front delts assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
Kovo programs the spiderman 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.