Core & Abs

Spider Plank Crunch


  • Improves core strength and stability
  • Tones glutes, abs, and shoulders
  • A challenging variation to the plank

How to Do Spider Planks:

Starting Point: Get in Plank position, with your hands directly under your shoulders.    Align your ears, shoulders, hips and heels to form a straight line with your body.  Brace your core.

Movement: While maintaining the Plank, draw your left knee to your left elbow.

Return: Return your left knee to the plank, and repeat on the other side – right knee to the right elbow.

Modification and Progression:

  • To simplify Spider Planks, put your hands on an elevated surface like a table, counter, or wall instead of the floor.  
  • To advance Spider Planks, add a pushup every time you raise your knee to your elbow.

Movement Tips:

  • Spread your fingers with the index finger and thumb forming an L.
  • Squeeze your glutes and press back into your thighs in the plank position.
  • Be aware of your hips.  Do not elevate them or let them sag.


Our live, real-time coaching will motivate you through every rep. So download the app and we’ll have you perfecting your Spider Planks in no time.