Spider Plank Elbow Touch
Spider Plank Elbow Touch is a bodyweight strength exercise targeting the obliques and hip flexors. The lateral knee drive toward the elbow from the plank position engages the core, hip flexors, and rotational muscles in a challenging compound movement.
How to do it
- Begin in a full plank position with arms extended.
- Drive one knee out to the side and bring it toward the same-side elbow in a wide arc.
- Touch or nearly touch the knee to the elbow.
- Return the leg to the starting position and repeat on the other side.
- Continue alternating for the desired number of repetitions.
Form cues
- Keep your wrists stacked directly beneath your shoulders.
- Engage your core and squeeze your glutes to keep your hips level.
- Drive your knee out wide toward your outer elbow in a smooth arc.
- Exhale as you bring your knee forward, then inhale as you step back.
Breathing: Exhale as you drive your knee toward your elbow, and inhale as you return to the starting plank position.
Common mistakes
- Sagging hips toward the floor can strain your lower back and reduces core activation.
- Rushing the movement uses momentum instead of muscle control, making it less effective for your obliques.
- Allowing your shoulders to shrug upward creates unnecessary neck and shoulder tension.
Muscles worked
Primary: obliques. Secondary: abs, hip flexors, shoulders.
Suggested sets & reps
Get fitter
3 sets × 10 reps per side, rest 60 seconds
Lose weight
3 sets × 10–14 reps per side, rest 45 seconds
Build muscle
3–4 sets × 8–12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel wrist or lower back discomfort, ease off, rest, or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What muscles does the Spider Plank Elbow Touch work?
It primarily targets the obliques and hip flexors while engaging your entire core, shoulders, and deep abdominal muscles for stability.
What should I do if my wrists hurt during the plank?
Ensure your hands are actively gripping the floor with your weight evenly distributed across your palms and fingers, or consult a professional if discomfort persists.
How can I make this exercise easier if I am a beginner?
You can regress the movement by bringing your knee straight forward toward your chest instead of out to the side in a wide arc.