Home › Exercises › Spider Crawl

Spider Crawl

The Spider Crawl primarily targets your Abdominals, with support from Chest, Shoulders, Triceps. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Chest, Shoulders, Triceps

How to perform Spider Crawl

  1. Step 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. Step 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. Step 3. Return this leg to the starting position and repeat on the opposite side.

Frequently asked questions

What is the correct way to position the legs during a spider crawl?

Bring your knee toward the outside of the elbow on the same side while keeping the foot hovering just above the ground. Maintain a low hip position to ensure the core remains under constant tension.

Which muscles are primarily targeted by the spider crawl?

The exercise primarily targets the rectus abdominis and the obliques due to the lateral knee movement. It also engages the shoulders and hip flexors to maintain stability in the plank position.

What are common form mistakes to avoid during this movement?

Avoid allowing the hips to pike upward or the lower back to sag toward the floor. Keep the spine neutral and prevent the torso from rotating excessively as the legs move.

How can beginners modify the spider crawl for lower intensity?

Perform the movement from a stationary high plank position rather than crawling forward. Focus on slow, controlled knee-to-elbow tucks to build the necessary core stability before adding locomotion.

How should the spider crawl be programmed into a workout?

Incorporate this move for 3 to 4 sets of 10 to 15 yards or 30 to 45 seconds per set. It functions well as a core finisher or as part of a dynamic warm-up to activate the trunk.

Sample sets & reps for Spider Crawl

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

Want a workout that includes Spider Crawl and 870+ other exercises? Try the AI Planner — 2 weeks free