Exercise

Spider Crawl

Also known as: spiderman crawl, spider plank, spider man push up walk

Spider Crawl is a compound exercise for the abdominals. Main target: obliques. Also works: middle chest, anterior deltoid and triceps lateral head. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeCompound (multi-joint)

MovementPull

CategoryStrength

Muscles worked

Primary

Obliques

Secondary

Middle chest Anterior deltoid Triceps lateral head

How to do it

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.