What muscles does Spiderman work?

The Spiderman primarily targets the Waist, specifically the Abdominals, Obliques.

How often should I do Spiderman?

For optimal results, include Spiderman in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Spiderman?

To perform Spiderman, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Spiderman suitable for beginners?

Yes, beginners can perform Spiderman with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Spiderman at home?

Yes, Spiderman can be performed at home with minimal equipment. None is typically accessible for home workouts.

Spiderman

Learn how to do the Spiderman with proper form, setup, and execution.

This none movement primarily targets waist, including abdominals, obliques.

How to Perform Spiderman

1
Get into a push-up position with your hands flat on the floor and your body in a straight line.
2
Engage your abs and take a breath.
3
Bring one knee forward and out to the side toward your elbow in a slow, controlled motion and exhale.
4
Return to the starting position and breathe in.
5
Alternate sides for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.