Weighted Spiderman Plank
Muscle Groups: Quads, Glutes
Weighted Spiderman Plank focuses on Quads, Glutes, with Hamstrings working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Spiderman Plank with proper form and technique.
- 1
Start in a plank position with your hands under your shoulders and feet together, holding a weight on your back (a light plate or backpack).
- 2
Engage your core and slowly bring your right knee towards your right elbow, keeping your back straight and hips level.
- 3
Return your foot to the plank position and repeat with your left knee to left elbow; alternate for the desired number of reps.
Tips for Success
These tips will help you perform Weighted Spiderman Plank safely and effectively while maintaining proper form.
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Keep your body in a straight line from head to heels to avoid sagging hips.
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Ensure the weight is secure and evenly distributed on your back to prevent slipping.
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Breathe steadily and do not rush the movement; focus on control to maintain form.
Secondary Muscles
While Weighted Spiderman Plank primarily targets Quads, Glutes , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Spiderman Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Spiderman Plank, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
