A beginner strength exercise done using just your bodyweight that mainly works the abdominals, with help from the chest, shoulders and triceps. 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.
Updated
Primary
Abdominals
Secondary
Chest, Shoulders, Triceps
Equipment
Bodyweight
Level
beginner
Spider Crawl demonstration
Spider Crawl, starting positionSpider Crawl, finishing position
How to Perform
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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
•As a compound movement, this exercise works multiple muscle groups efficiently
