Spiderman
Trains the abdominals. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Spiderman
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a abdominals exercise that is, there are 9 on the Abdominals page.
Muscles worked
What Spiderman trains
Technique
How to do the Spiderman
- Begin in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
- Drive your right knee forward and out to the side, bringing it towards your right elbow while keeping your hips low.
- Return your right leg to the starting plank position with control.
- Repeat the movement with your left knee towards your left elbow. Continue alternating sides for the desired number of repetitions.
Form cues
Getting it right
- Keep your core engaged and your hips level; avoid letting them sag or pike upward.
- Move slowly and with control rather than rushing the knee drive.
- Exhale as you bring your knee forward and inhale as you return to the plank.
- Keep your shoulders stacked over your wrists throughout the exercise to protect your joints.
Substitutes
Swap Spiderman for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Spiderman for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.