Spiderman Plank Crunch
A dynamic core exercise that combines a high plank with an alternating knee-to-elbow drive to target the obliques and improve hip mobility. It challenges total body stability while strengthening the entire abdominal wall.
This exercise demands significant core stability and hip mobility, which can be taxing on the central nervous system. The AI analyzes your RPE and rep consistency to detect fatigue-induced form breakdown, such as hip sagging, and auto-adjusts volume to prevent lower back strain. By integrating your daily recovery metrics and sleep quality, the app can determine if you have the capacity for this high-stability movement or if a static regression is safer for today's session.
Form Cues
- Start in a solid high plank position with wrists stacked under shoulders
- Brace your core tightly to keep your spine neutral
- Drive your right knee wide toward the outside of your right elbow
- Squeeze your side oblique hard at the top of the movement
- Return to the starting plank with control before switching sides
- Don't let your hips sag toward the floor as you move your leg
- Don't pike your hips up high to make room for the knee
- Don't rush the movement or use momentum to swing the leg
- Don't let your shoulders twist or drop; keep them square to the floor
- Don't look back at your feet; keep your neck neutral
Common Mistakes
- Sagging hips (lumbar extension)
- Lifting hips too high (piking)
- Limited range of motion
- Excessive spinal rotation
- Rushing the tempo
Muscles Worked
This exercise primarily targets the obliques and rectus abdominis, forcing them to resist extension and rotation while creating lateral flexion. The anterior deltoids and triceps work intensely to stabilize the upper body, while the hip flexors engage dynamically to drive the knee forward.
Primary
Secondary
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