Core / AbsIntermediate
Spider Crawl
A low plank crawl with the elbows bent to 90 degrees, driving one knee out and up to the elbow at a time. It trains the core, hip flexors and pushing muscles together while holding the bottom of a push-up.
Primary muscles
- Abs (Rectus Abdominis)
- Obliques
- Hip Flexors
Secondary muscles
- Chest (Pectoralis Major)
- Triceps
- Front Delts
- Transverse Abdominis
- Adductors
- Sets
- 3–4
- Duration
- 20–40 sec
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.