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.
Since this movement heavily relies on shoulder stability, Iridium checks your anterior deltoid recovery status from recent pressing sessions to avoid fatigue overlap. The system treats this as a scaled bodyweight exercise, adjusting rep targets based on your performance relative to your current body weight to ensure sufficient intensity.
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
Get Personalized Coaching for Spiderman Plank Crunch
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.