Core
Spider and cross plank
- Kit
- No kit
- Works
- obliques · deep core
- Also
- hip flexors · front delts · glutes · quads
The spider and cross plank is a moving plank: from a straight-arm or forearm plank you draw one knee up to the outside of the same-side elbow, then under the body toward the opposite elbow. It builds control in the deep core and obliques while the shoulders hold position, so it suits anyone who can already hold a steady plank and wants the next step. Slow and deliberate beats fast.
Form
How to do spider and cross plank
- 1Set up in a plank on your hands, wrists under shoulders, legs straight and feet hip width. Squeeze your glutes so your hips sit level with your shoulders.
- 2Lift one foot slightly and bring that knee forward and out to the outside of the same-side elbow. Pause for a beat, then return the foot to the start.
- 3Bring the same knee forward again, this time across and under your body toward the opposite elbow. Return it to the start.
- 4Repeat with the other leg, and keep alternating for the whole effort so both sides get equal work.
- 5Breathe out as the knee travels in, breathe in as the leg returns. Do not hold your breath to brace.
- 6If your hips start to sag or rock, hold a still plank for a moment, reset your position, then continue.
Watch for
Common mistakes
The hips lift into a pike as the knee comes in.
Fix: Keep your ribs down and your hips low, and shorten the range of the knee drive until you can hold the line.
The body rocks side to side with each leg.
Fix: Push the floor away and spread your shoulder blades, then move the leg slowly enough that your torso stays quiet.
The foot drags across the floor, shortcutting the work.
Fix: Lift the foot clear of the ground before each knee drive so your core carries the leg.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.