Plank (Spider)

How to do it

1. Set up in a high plank with the hands under the shoulders and the feet together, body in a straight line from head to heels.
2. Brace the core and keep the hips low and level as the base position before moving.
3. Bring one knee out to the side and forward along the outside of the body toward the same-side elbow, opening through the hip.
4. Tap the foot down briefly near the hand if reaching comfortably, then return the leg back to the starting plank position.
5. Alternate sides at a controlled pace, keeping the shoulders square and avoiding any twist through the upper back as the hip opens.
6. Continue for the prescribed time while breathing steadily; letting the opposite hip drop as the leg swings out is the fault to guard against.

Muscles worked

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