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.
Where the Spider Crawl fits
The Spider Crawl shows up in training built around a specific goal. See how it fits:
More abs exercises
Spider Crawl: common questions
What muscles does the Spider Crawl work?
The Spider Crawl primarily works the Abs. It also recruits the Chest, Shoulders and Triceps as supporting muscles.
Is the Spider Crawl suitable for beginners?
Yes. The Spider Crawl is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Spider Crawl?
None. The Spider Crawl is a bodyweight exercise, so you can do it without any equipment.
Is the Spider Crawl a compound or isolation exercise?
The Spider Crawl is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Spider Crawl with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Spider Crawl sets, free.
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