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
Main muscles working (thicker lines)
Starting position
Get into a push-up position on hands and toes with the feet together, then lower until the elbows are bent to about 90 degrees.
Hold the low position with the body in a straight line.
Lift one foot, turn the knee out and bring it up toward the same-side elbow as far forward as you can.
Return the leg to the start without letting the hips rise.
Repeat on the other side, alternating, or move a hand forward with each knee to crawl.
Breathing: Breathe out as the knee comes forward and in as it returns.
Coaching tips
Stay low, elbows at 90
Knee to elbow
Hips level
Common mistakes
Pushing up out of the low position
Hiking the hips as the knee comes forward
Letting the lower back sag
Safety notes
Start with a higher arm position if the low hold strains the shoulders.
Keep the elbows close to the body rather than flared wide.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.