Spider Crawl

Spider Crawl - Step 0 Spider Crawl - Step 1

Primary Muscles

abdominals

Secondary Muscles

chest shoulders triceps

Level

beginner

Mechanic

compound

Equipment

body only

Category

strength

Instructions

  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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