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Core · Advanced

Feet Elevated Spider

Dynamic core drill driving the knee forward while maintaining upper-body support.

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Feet Elevated Spider demonstration

Exercise overview

Training details

CoreObliquesShouldersHip Flexors

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Begin in a high plank with both feet on a stable bench and hands beneath your shoulders.
  2. 02Brace your trunk, press the floor away, and keep your hips level.
  3. 03Bring one knee outward toward the same-side elbow without rotating your pelvis.
  4. 04Return that foot to the bench and re-establish the plank.
  5. 05Alternate sides with controlled repetitions.

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Variations

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Alternatives

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