GymPlan AISpider Crawl
Spider Crawl is a beginner compound bodyweight exercise that mainly works your abs, with help from your chest, shoulders and triceps.
How to do the spider crawl
- 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
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
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What muscles does the spider crawl work?
It mainly works your abs; your chest, shoulders and triceps assist.
How many sets and reps of spider crawl should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the spider crawl good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.