Spider To Cross Body Plank

Muscles worked

Setup

1. Begin in a high plank position with your hands directly under your shoulders and feet hip-width apart.
2. Engage your core, glutes, and quads to maintain a straight line from your head to your heels.
3. Spread your fingers wide and press firmly into the floor to stabilize your shoulder girdle.

How to do it

1. Exhale as you drive your right knee toward the outside of your right elbow, squeezing your obliques.
2. Inhale as you briefly retract the leg, then immediately exhale and drive the same right knee across your body toward your left elbow.
3. Inhale as you return to the starting high plank position with control.
4. Repeat the two-part sequence with your left leg, alternating sides for the duration of the set.

Form checklist

• Keep your hips level and avoid letting them sag or pike upward during the knee drives.
• Maintain a neutral spine by looking at a spot on the floor about 6 inches in front of your hands.
• Ensure your shoulders stay stacked directly over your wrists throughout the entire movement.
• Focus on a deliberate 'crunch' at the top of each knee drive rather than using momentum.

Pro tips

• To maximize oblique engagement, try to actually touch your knee to your elbow on every rep.
• Slow the tempo down to a 2-second count for each knee drive to increase time under tension and core control.

Make it harder

• Add a push-up between each side to increase the demand on your pectorals and triceps.
• Perform the movement with your hands on a medicine ball to significantly challenge your balance and shoulder stability.

Frequently asked

What muscles does the spider to cross body plank work?

The spider to cross body plank primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae, glutes, hamstrings, and serratus anterior as secondary muscles.

What equipment do you need for the spider to cross body plank?

The spider to cross body plank requires no equipment — just your body weight.

Is the spider to cross body plank good for beginners?

The spider to cross body plank is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals
• Explosive Dynamic PlankIntermediate · abs, deltoids, obliques, and pectorals
• Knee Tap Sky ReachIntermediate · abs, calves, deltoids, obliques, and pectorals