Strength

Spider Crawl

The spider crawl is a beginner strength exercise for your abs, using just your body weight.

Main muscles
Abs
Also works
Chest, Shoulders, Triceps
Equipment
Body weight
Level
Beginner
Spider Crawl, starting position
Start
Spider Crawl, end position
Finish

How to do it

  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.

Alternatives to the spider crawl

Crunches Body weight Reverse Crunch Body weight Russian Twist Body weight Standing Cable Wood Chop Cable 3/4 Sit-Up Body weight Ab Roller Other