Spider Crawl
The Spider Crawl is a beginner compound movement that activates 4 muscle groups simultaneously. It primarily targets the Abdominals, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The abdominals handles the primary load during this movement. The chest and shoulders and triceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • If reps become too easy, slow the tempo or add a pause at the hardest point rather than rushing through more reps.
- • Squeeze at peak contraction for a full second — this is where most of the growth stimulus occurs.
Similar Exercises
Frequently Asked Questions
What muscles does the Spider Crawl work?
The Spider Crawl primarily works the Abdominals. Secondary muscles include the Chest, Shoulders, Triceps, which assist during the movement.
Is the Spider Crawl good for beginners?
Yes, the Spider Crawl is suitable for beginners. Start with light weight to master the 3-step form before adding load.
What equipment do I need for the Spider Crawl?
You need no equipment — just your bodyweight to perform the Spider Crawl. This makes it ideal for home workouts.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.