Spider Plank
A dynamic core-strength movement bringing one knee toward the elbow in a plank, targeting the obliques, deep core, and shoulder stability.
INTERMEDIATE
Dynamic Plank
A core-strengthening movement that shifts between plank variations—such as high to low positions or alternating arm/leg lifts—building stability, shoulder control, and full-body coordination.
Demonstration Video
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Target Muscles
Instructions
- Get on all fours with your forearms parallel to each other on the mat.
- Fingers pointing slightly inward; stretch your legs straight behind you.
- Keeping your legs and upper body straight, tilt your head down at a slight angle as an extension of your spine.
- Hold this position for a few seconds or even minutes if you like.
Tips
- Be sure that your hip should move towards the ground but not touch it.
Alternative Exercises
2-Point Plank
2-Point Plank is a body exercise that primarily targets the abs, shoulders, glutes, and lower back. This is also a great exercise that helps avoid illness, improves mental health, and builds core strength.
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