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Spider Plank (female)

Learn how to properly perform the Spider Plank (female) with this complete demonstration video.

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What is the Spider Plank (female)?

The spider plank is a core conditioning exercise that intensely engages the entire core and the oblique muscles, enhancing stability and core strength. This dynamic exercise also aids in improving hip mobility while maintaining a neutral spine and proper body alignment.

How to properly perform the Spider Plank (female)

  1. Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
  2. Engage your core and maintain a neutral spine.
  3. Bring your right knee towards your right elbow, keeping your foot off the ground.
  4. Return to the starting position and repeat on the left side.
  5. Continue alternating sides for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Calisthenics
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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