Spider Crawl
The Spider Crawl is a beginner none (bodyweight) exercise that works the Abs. Follow the steps below.
Target musclesAbs
EquipmentNone (Bodyweight)
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.