Hominin · exercise
Spider Crawl
Spider Crawl is a beginner strength exercise using body only. It works the abdominals, with help from the chest, shoulders and triceps.
beginnerbody onlypull movementcompoundstrength
- Main muscles
- abdominals
- Also works
- chest, shoulders, triceps
How to do it
- 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.
- 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.
- Return this leg to the starting position and repeat on the opposite side.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- 3/4 Sit-Up · body only, beginner
- Air Bike · body only, beginner
- Alternate Heel Touchers · body only, beginner
- Bent-Knee Hip Raise · body only, beginner
- Bottoms Up · body only, beginner
- Butt-Ups · body only, beginner
- Cocoons · body only, beginner
- Cross-Body Crunch · body only, beginner
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).