Tuck Plank to Spider

Setup

Get into a high plank position with your hands directly under your shoulders, body in a straight line from head to heels. Engage your core tightly.

Execution

1. From the starting plank, lift one foot off the ground.

2. Bring the lifted knee toward the elbow on the same side or across toward the opposite elbow.

3. Return the leg to the starting floor position with control.

4. Repeat the motion on the opposite side, alternating back and forth.

Key Tips

• Maintain a rigid, flat back; avoid sagging your hips or lifting them too high.

• Keep movements slow and deliberate to maximize core engagement rather than using momentum.

• Exhale sharply as you bring the knee toward your chest to further engage your abdominals.