Spider Crawl tutorial
The spider crawl is a compound core exercise performed in a push-up position, bringing the knee toward the elbow. Besides the abs it also works the shoulders and hips.
How to perform
- Get into a push-up position on your hands and toes, body straight, elbows bent about 90 degrees.
- Brace your abs and glutes.
- Lift one foot off the floor and turn the knee outward.
- Bring the knee toward the elbow on the same side.
- Return the leg to the start.
- Repeat on the other side.
Breathing: Exhale as you bring the knee up and inhale as it returns.
Key tips
- Keep your hips low and level.
- Move slowly.
- Start from the knees if this is too hard.
Common mistakes
- Lifting the hips up.
- Letting the lower back sag.
- Rushing and losing balance.
Safety: Stop if your wrists or shoulders hurt. Keep your body straight to avoid straining the lower back.
Abs and corePrimary muscle
Body weightEquipment
IntermediateLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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