Spider Crawl
Muscles worked
Instructions
- 1Begin 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.
- 2Initiate 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.
- 3Return this leg to the starting position and repeat on the opposite side.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Spider Crawl
The spider crawl is a dynamic plank-based exercise that combines core bracing with hip mobility by alternately bringing each knee toward the corresponding elbow, like a spider crawling. Supporting yourself on your hands and toes with the body perfectly aligned and arms bent to 90 degrees, you lift one foot off the ground, externally rotate the leg, and bring the knee as close to the elbow as possible before resetting the foot and repeating on the other side. This movement demands constant abdominal bracing to keep the hips from dropping or twisting as the leg moves, making it an accessible and effective exercise for building trunk strength while training hip mobility.
check_circleBenefits
- check_circleStrengthens core bracing by resisting hip rotation and sagging
- check_circleImproves external hip rotation mobility
- check_circleAlso engages the chest, shoulders, and triceps as support muscles
- check_circleAccessible to beginners with no equipment, just a mat
lightbulbExecution tips
- lightbulbKeep your hips perfectly stable while the leg moves
- lightbulbBring the knee as close to the elbow as your mobility allows
- lightbulbKeep your arms bent at 90 degrees throughout the exercise
- lightbulbPerform the movement slowly to really feel the trunk working
warningCommon mistakes
- warningLetting the hips rotate or sag as the leg moves
- warningMoving too fast and sacrificing bracing control
- warningNot externally rotating the leg enough
- warningLetting the hips rise too high, breaking body alignment
helpFrequently asked questions
Is this a good exercise to start dynamic core training?expand_more
Yes, it's an excellent entry point: it combines bracing and mobility with no equipment or added load needed.
How many reps per side are recommended?expand_more
Generally 8 to 12 reps per side, always prioritizing hip control over speed.
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