Spider crawls are a fun, low-equipment way to challenge your entire body. By combining a push-up position with crawling mechanics, you create serious demand on the core, shoulders, and coordination. It is a great warm-up, finisher, or movement drill.
Instructions
- Begin in a push-up plank with arms extended and body in a straight line.
- Bend one knee and bring it toward the elbow on the same side while keeping the hips low.
- Return that leg to the starting position and repeat on the other side.
- Move slowly and keep your body controlled throughout each crawl.
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