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Spider Plank Jack 101 Video Tutorial

Home Advanced Variation Core Exercise


Spider Plank Jack
Spider Plank Jack

Exercise Synopsis

Target Muscle Group


Secondary Targets



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Required Equipment

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The Spider Plank Jack is a dynamic bodyweight exercise that primarily targets the abdominal muscles while also engaging secondary muscle groups such as the hip flexors, shoulders, chest, and glutes. To perform the exercise, start in a plank position with your hands under your shoulders and your body in a straight line. As you jump your feet outwards, simultaneously bring one knee towards the corresponding elbow, then return to the starting position and repeat on the other side. This exercise combines isometric core stabilization with a jumping motion, enhancing overall core strength and stability while improving cardiovascular fitness and muscular endurance.

How to Perform

  1. Start Position: Begin in a plank stance, either with your hands placed directly under your shoulders in a high plank or with your forearms flat on the ground in a forearm plank. Ensure your hands are shoulder-width apart if using a high plank.

  2. Engage Core and Glutes: Tighten your core by drawing your belly button towards your spine and squeeze your glutes. Your body should form a straight line from your head to your heels.

  3. Movement: Lift your right leg and bend your knee to move it towards your right elbow. Aim to bring your knee as close to your elbow as possible in a smooth, controlled motion.

  4. Return to Start: Lower your right leg back to the starting position and prepare to switch sides.

  5. Alternate Sides: Repeat the movement with your left leg, bringing it towards your left elbow. Continue alternating legs in a fluid, rhythmic manner.

  6. Repetitions: Perform the exercise for the desired number of repetitions, maintaining proper form and core engagement throughout.


  1. Keep Your Hips Stable: Focus on preventing your hips from swaying side to side to maintain core engagement and stability.

  2. Controlled Movement: Perform the knee-to-elbow movement smoothly to avoid jerky motions that can strain your lower back.

  3. Breath Steadily: Maintain a steady breathing pattern to ensure you’re not holding your breath, which helps with endurance and performance.

  4. Engage Your Core: Actively tighten your abdominal muscles throughout the exercise to enhance core strength and support your lower back.

  5. Use Full Range of Motion: Bring your knee as close to your elbow as possible to maximize the engagement of your core and hip flexors.

  6. Focus on Form: Ensure your body stays in a straight line from head to heels to prevent unnecessary strain and to work your core effectively.

  7. Adjust Hand Placement: If performing the high plank, ensure your hands are directly under your shoulders to reduce shoulder strain.

  8. Keep Glutes Tight: Squeeze your glutes to maintain proper alignment and prevent sagging in the lower back.

  9. Alternate Sides Efficiently: Switch sides with minimal rest to keep your heart rate up and increase the cardiovascular benefit.

  10. Progress Gradually: Start with a lower number of repetitions and increase as you build strength and endurance.

How Not to Perform

  1. Avoid Sagging Hips: Do not let your hips drop or sag towards the floor, as this can strain your lower back and reduce core engagement.

  2. Don’t Overextend Leg Movement: Avoid extending your leg too far out, which can cause imbalance and lessen the effectiveness of the exercise on your core.

  3. Don’t Rush the Exercise: Refrain from performing the movement too quickly. Fast, jerky motions can lead to poor form and increase the risk of injury.

  4. Avoid Bending Elbows: If using a high plank, keep your arms straight and avoid bending your elbows to prevent shoulder strain and ensure proper form.

  5. Do Not Hold Your Breath: Avoid holding your breath during the exercise. Proper breathing is essential for maintaining endurance and stability.

  6. Don’t Let Core Relax: Ensure that your abdominal muscles remain engaged throughout the exercise. Allowing your core to relax can reduce the exercise's effectiveness and increase risk of injury.

  7. Avoid Hip Swaying: Do not let your hips sway side to side; this can destabilize the plank position and shift focus away from the abs.

  8. Don’t Arch Your Back: Avoid arching your back, as this can place undue stress on your spine and diminish the effectiveness of the exercise.

  9. Don’t Neglect Glute Engagement: Ensure your glutes are engaged to help keep your body in a straight line and prevent lower back sagging.

  10. Avoid Uneven Weight Distribution: Make sure your weight is evenly distributed between your hands and toes. Uneven distribution can lead to poor form and potential injuries.


Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.


Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.


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Body Weight