Core·Bodyweight·Compound
Spider Crawl
Core · Bodyweight
Beginner
Body Part
Core
Equipment
Bodyweight
Level
Beginner
Type
Compound
Force
Pull
The Spider Crawl is a beginner bodyweight exercise that primarily targets the Core.
Muscles Worked
Core primaryChest secondaryShoulders secondaryTriceps secondary
How to Do the Spider Crawl
- 1Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
- 2Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
- 3Return this leg to the starting position and repeat on the opposite side.
Related Exercises
Exercise data from the open-source Free Exercise DB.