Spiderman

A bodyweight floor exercise performed in a high plank where you drive one knee out to the side toward the same-side elbow, then return and alternate, targeting the obliques and hip flexors while building core stability.

Instructions

1. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Engage your core, squeeze your glutes, and keep your feet hip-width apart.
3. Lift your right foot off the floor and drive your right knee out to the side toward your right elbow, rotating at the hip.
4. Aim to bring your knee as close to your elbow as possible without letting your hips rise or drop.
5. Return your right foot to the starting position in a controlled manner.
6. Repeat on the left side, driving the left knee toward the left elbow.
7. Continue alternating sides for the desired number of reps.

Tips

• Drive the knee out to the side (external rotation), not under the body — this is what distinguishes the Spiderman from a standard mountain climber
• Keep your hips level throughout; avoid rotating your torso excessively
• Move in a controlled tempo rather than rushing the knee drive
• For the push-up variant, lower your chest toward the floor as you drive the knee, then press back up as you return the leg
• Squeeze your obliques as the knee approaches the elbow to maximise lateral core activation
• If hip mobility limits the range of motion, focus on gradual progression rather than forcing depth