How to Do the Spider Crawl
💪 Abdominals, Chest, Shoulders, Triceps🏋️ Body Only📊 Beginner🏷️ Strength
How to perform 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.
Muscles worked
The Spider Crawl primarily targets your Abdominals, with support from your Chest, Shoulders, Triceps. You'll need body only.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Spider Crawl slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.