Spider Crawl
A waist exercise targeting the abdominals, performed with body weight.
Body part
WaistEquipment
Body Weight
Target muscles
Abdominals
Secondary muscles
Chest, Shoulders, Triceps
How to do 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.
Muscles worked
Primary (target)
Secondary
Related exercises
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