Barbell Standing Military Press
Shoulders·Weight Plates·Intermediate·Compound
Exercise guide
Bodyweight Floor Plank Spider-Style
The Bodyweight Floor Plank Spider-Style is a dynamic core exercise that increases abdominal and hip engagement by adding lateral knee movement. This variation challenges stability and coordination.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
Yes
Sculpt
How to
How to do the Bodyweight Floor Plank Spider-Style
- 01
Start in a high plank position with hands under your shoulders.
- 02
Brace your core and keep your body in a straight line.
- 03
Bring one knee out to the side toward the same-side elbow.
- 04
Return the leg to the starting position with control.
- 05
Repeat on the opposite side.
- 06
Continue alternating for the desired number of reps.
Performance tips
Cues that matter
- Keep your hips level throughout the movement.
- Avoid rushing the knee drive.
- Maintain steady breathing.
Common questions
Frequently asked
What muscles does the Bodyweight Floor Plank Spider-Style work?
The Bodyweight Floor Plank Spider-Style primarily targets the Abs. Supporting muscles include Glutes, Shoulders.
Is the Bodyweight Floor Plank Spider-Style a compound or isolation exercise?
The Bodyweight Floor Plank Spider-Style is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Bodyweight Floor Plank Spider-Style?
The Bodyweight Floor Plank Spider-Style is a bodyweight exercise. No equipment is needed.
What difficulty level is the Bodyweight Floor Plank Spider-Style?
The Bodyweight Floor Plank Spider-Style is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
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