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Spiderman Plank
The following text is about the Spiderman Plank, which is commonly referred to by many athletes as the Spiderman Exercise or Plank Crunch. In general, the term "Plank Crunches" encompasses all variations of crunches performed in the plank position. To avoid confusion, this particular exercise is usually called the "Spiderman Plank." It is important to note that this exercise is often confused with Side Plank Crunches.
There are numerous other variations of plank exercises that allow you to train your entire body.
Targeted muscles in the Spiderman Plank The Spiderman Plank is a popular fitness exercise aimed at training the abdominal muscles. The focus is on the rectus abdominis and the oblique abdominal muscles. Supporting muscles include the erector spinae and the gluteus muscles. Although the primary emphasis is on the abdominal muscles, it is essentially a full-body exercise. Plank exercises promote muscle tension in various regions of the body.
Execution of the Spider Plank Spider Planks are a straightforward fitness exercise, although there are some aspects to consider during execution. In the next section, you will find all the necessary information regarding body position and optimal movement execution.
Body position
Begin by assuming the standard plank position. Your forearms are positioned about shoulder-width apart on the floor, with your arms facing forward. Your feet are hip-width apart, and you support yourself with your toes on the ground while your heels point upward. Your entire body forms a straight line. It is crucial that your back remains straight. Your gaze is directed downward, and your head forms a natural extension of your spine. Engage the muscles in your entire body to maintain the plank position.
Movement execution
Continue with Spiderman Planking by lifting one leg and pulling the knee outward. Use an outer arc and try to bring your front arm as close as possible. Execute the movement as far as possible without leaving the straight plank position. Ensure that you slightly push the knee downward. This downward and sideways movement creates a curvature in your abdominal region, crucial for the characteristic activation of the abdominal muscles during Spiderman Planking. Slowly return the leg to the starting position and place the foot back down. Repeat this on the other side, alternating each time.
Stressed muscles and common mistakes
Errors during a workout can either diminish the training effect or increase the risk of injury. Therefore, executing the Spiderman exercise correctly is crucial. The following outlines the most common mistakes that you should actively avoid.
✅ Head Tilt: Throughout the entire range of motion, your head should form a straight line as an extension of your spine. Ensure that you do not tilt it to the side.
✅ Excessive Arching or Rounded Back: In the Spiderman exercise, it is common to observe excessive arching or a rounded back. In reality, your back should be straight, and your entire body should form a line from head to toe.
✅ Incorrect Leg Angle: When performing the Spiderman exercise, it is crucial to move your legs in a way that specifically targets the abdominal muscles. If done incorrectly, you may place unnecessary strain on other body regions, and the training stimulus for the abs could be lost.
Alternatives and similar exercises to Spiderman Planking
Superhero planking isn't everyone's cup of tea, and some may be looking for variety in their abdominal muscle training. Therefore, I've compiled some alternatives for you here that still target the same muscle groups.
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