Fitness Tracker is a local-first, privacy-focused fitness application that helps you measure progress, track workouts, and stay consistent — all without subscriptions, logins, or tracking. This page covers how to perform the spider crawl, including tips, variations, and the muscle groups it targets.
Instructions
- 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. for best results.
- 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. for best results.
- Return this leg to the starting position and repeat on the opposite side. for best results.
Related Muscle Groups
- Abs
See exercises for Abs · Learn about the Abs - Chest (secondary)
See exercises for Chest · Learn about the Chest - Shoulders (secondary)
See exercises for Shoulders · Learn about the Shoulders - Triceps (secondary)
See exercises for Triceps · Learn about the Triceps