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
| Role | Muscles |
|---|---|
| Primary | abs |
| Secondary | chest, shoulders, triceps |
| Equipment | no equipment |
| Difficulty | beginner |
| Type | compound |
Train the same muscles a different way
6 alternatives for the same abs, with and without kit.
Harder than the Spider Crawl
Superset the Spider Crawl with
Opposing lower back work — alternate sets without extra rest.
Common questions
What muscles does the Spider Crawl work?
The Spider Crawl primarily works the abs, with the chest, shoulders, and triceps as secondary movers. Otis-Up, Pallof Press With Rotation, and Bent Press train the same muscle, across 9 equipment types.
What equipment do you need for the Spider Crawl?
None — the Spider Crawl is bodyweight, so it works at home, in a hotel room or outdoors. Otis-Up and Pallof Press With Rotation also need nothing.
Is the Spider Crawl suitable for beginners?
Yes, the Spider Crawl is rated beginner. Hanging Leg Raise, Hanging Pike, and Barbell Ab Rollout - On Knees are the progressions from here.
Where should the Spider Crawl go in a workout?
Early — the Spider Crawl is compound, working 4 muscle groups, so run it first or second while you are fresh, then superset Hyperextensions With No Hyperextension Bench and Stiff Leg Barbell Good Morning later.
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