Core / Beginner / Compound (multi-joint)

Spider Crawl

A bodyweight exercise for the abs, with the chest, rear delts and triceps assisting.

At a glance

Primary

Abs

Secondary

Chest, Rear delts, Triceps

Equipment

Bodyweight

Movement pattern

Trunk flexion

Level

Beginner

Type

Core, Compound (multi-joint)

How to do it

1. Begin 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.
2. Initiate 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.
3. Return this leg to the starting position and repeat on the opposite side.

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