Spider Crawl

A beginner strength exercise for the abs, chest, shoulders and triceps, with no equipment.

Movement guide

Spider Crawl

Demand · source-assignedEasy (unreviewed)

Equipment requiredBodyweight

Muscle focusAbs · Chest · Shoulders · Triceps

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.

Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Start where you can move well, then step up.

Easier option

This is already one of the gentlest options for these muscles.

This move

Spider Crawl demonstrated on the 3D figure

3D demoSpider CrawlBeginner · No equipment

Beginner grade (source-assigned).

Harder option

Bodyweight get-up demonstrated on the 3D figure

3D demoBodyweight get-upIntermediate · No equipment

Similar move, intermediate grade.

Imported reference · editorial review pending. Clinical review is pending.

This entry comes from an external exercise database. Its instructions and difficulty have not completed our editorial or qualified clinical review.

How to move

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.

Practice and cautions

No dose has been assigned. Any timing or repetition examples in the imported instructions are source examples, not an individualized recommendation.

Imported community instructions and difficulty labels have not been independently reviewed for technique or individual suitability. Equipment labels may include additions inferred from the setup text; check the instructions for the exact support or alternatives. Stop for sharp or increasing pain, numbness or tingling; seek qualified guidance for symptoms, unfamiliar equipment or advanced skills.

Add to a routine Log a session

Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

Free Exercise DB · community text ↗
Unlicense · Free Exercise DB contributors; derived from wrkout/exercises.json. Text import; no photographs or media. · Revision f00c92c7dcf1216a928a52c3706c7ce8e2f71ed5

No variation is labeled clinically validated.

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What it works

Muscles

Main: Abs. Also: Chest, Shoulders, Triceps.

Equipment

None: body weight and floor space.

Level

Beginner (source-assigned, not yet reviewed). See the easier and harder options above.

Similar moves

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3D demoInchworm walkoutIntermediate · No equipment

3D demoL-sitAdvanced · No equipment

Plank walk-up demonstrated on the 3D figure

3D demoPlank walk-upAdvanced · No equipment

Stability ball knee tuck demonstrated on the 3D figure

3D demoStability ball knee tuckAdvanced · Exercise ball

Tuck L-sit demonstrated on the 3D figure

3D demoTuck L-sitIntermediate · No equipment

3D demoV-sitExpert · No equipment

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Questions people ask

What muscles does the Spider Crawl work?

Mainly the abs, with help from the chest, shoulders and triceps.

What equipment do I need for the Spider Crawl?

No equipment: your body weight and a little floor space.

Is the Spider Crawl good for beginners?

It is graded beginner, so it suits most people starting out. The grade comes from the source database and has not been independently reviewed. When it feels easy, try the Bodyweight get-up.

How do I make the Spider Crawl harder?

Progress to the Bodyweight get-up, or add load, range or slower lowering once your form is solid.