Spider Crawl

How to do it

1. 01Begin 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. 02Initiate 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. 03Return this leg to the starting position and repeat on the opposite side.

Alternatives & substitutions

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