Spiderman Plank
From a plank, draw one knee out to the elbow on the same side and back; the hips stay level.
How to do it
Setup
High plank, body one line.
Steps
- Draw one knee out and up to the SAME-side elbow.
- Keep the hips level, no piking.
- Return and switch sides.
Common mistakes
Knee sneaking under the body: OUTSIDE to the elbow; that is the oblique's path. Hips rising with the knee: the plank holds. Short pulls: knee reaches the elbow.
Breathing
Exhale on the draw, inhale returning.
