Spiderman
Complete guide to Spiderman. Learn proper form, technique, and execution. Targets Waist — Abdominals, Obliques. Requires none. Step-by-step instructions and expert tips.
How to Perform Spiderman
Get into a push-up position with your hands flat on the floor and your body in a straight line.
Engage your abs and take a breath.
Bring one knee forward and out to the side toward your elbow in a slow, controlled motion and exhale.
Return to the starting position and breathe in.
Alternate sides for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |