Spider Crawl
How to do the Spider Crawl with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Abs
Chest, Shoulders, Triceps
Body Only
How to do the Spider Crawl
- 1
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
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
Return this leg to the starting position and repeat on the opposite side.
Log it, see it on your body.
Every Spider Crawl set you log feeds Ascend's anatomy heatmap — so your abs volume is visible at a glance — and counts toward your bodyweight-strength tier.
More abs exercises
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