Spider Crawl

Technique

How to perform Spider Crawl

1. Start supported on the hands and toes, with the elbows bent and the chest held low above the floor.
2. Keep the trunk and pelvis controlled as you bring one knee outward toward the elbow on that side.
3. Advance the opposite hand and the bent leg together so the torso moves forward.
4. Transfer support and repeat with the other hand and leg, continuing to crawl forward.
5. Stay low between steps rather than pressing up into a separate full push-up.
6. Continue for the intended distance while keeping the reciprocal steps controlled.

Programming relevance

Muscles involved

Primary targets: Rectus Abdominis, External Oblique, Internal Oblique.