Health Advocate Blog

Workout of the Week: Spider-Man Planks

This week’s workout is Spider-Man Planks. You don’t need to be a web-slinging superhero to do this exercise—Spider-Man Planks are a variation of the plank exercise we’ve featured before. This exercise requires you to engage those little muscle groups that help with balancing and stabilizing—muscle groups that are often overlooked in weight training. Spider-Man Planks can give you a full body workout, toning your abs, building flexibility in your hips and thighs, and strengthening your arms, back, and core muscle groups.

Here’s how to do them:

  • Start in the basic plank position, either resting your weight on your forearms or hands and the pads of the feet. Be sure to keep your body in a straight line from head to toe.  179105937
  • Next, contract your abs and lift one foot about 3 inches off the ground. Slowly swing your thigh out from underneath your body and bring your knee toward your same-side elbow. Try to touch your elbow with your knee. Hold this position for 3-5 seconds. 179224148
  • Finally, slowly bring your knee back toward the starting position by bringing your thigh back underneath your body and straightening your leg. Follow the same steps for the opposite leg.
  • Try doing 2-3 sets of 10-15 Spider-Man Planks.


  • This is a controlled exercise; perform transitions slowly as you go through the exercise.
  • To help ensure good posture, keep your eyes facing forward.
  • Do not let your leg touch or drag as you bring it toward your elbow.

We hope you’ll try Spider-Man Planks over the weekend and then build this exercise into your daily routine Monday through Friday of the coming week.

Want more fitness ideas? If you’re a Health Advocate member with access to the Wellness Coaching program, reach out to your Wellness Coach for more healthy ideas to get—and stay—fit. And remember, talk to your doctor before beginning any new fitness regimen.