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Spider Crawl

AbsBodyweightBeginnerCompound
Spider Crawl — start position
Start
Spider Crawl — finish position
Finish
Muscles worked
PrimaryAbs
SecondaryChest, Shoulders, Triceps

How to do it

  1. 01

    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. 02

    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. 03

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

In the app

Spider Crawl needs no kit, so it appears whenever the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Same pattern, with kit

Same movement pattern, same primary muscles — swap by what you have.

With other
With bodyweight
With machine
With cable

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