Spider Crawl
Hold a prone position on hands and toes with arms bent to 90 degrees. Rotate one leg out and drive the knee as far forward toward the elbow as you can.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Compound
- Force direction
- Pull
- Muscles
- 6
Form sequence
01 · setup
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.
02 · knee drive · Key step
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.
03 · switch sides
Return this leg to the starting position and repeat on the opposite side.
What's working
3D
- Rectus Abdominis
Primary · 152 exercises
- Pectoralis Major
Secondary · 147 exercises
- Anterior Deltoid
Secondary · 338 exercises
- Lateral Deltoid
Secondary · 338 exercises
- Posterior Deltoid
Secondary · 338 exercises
- Triceps Brachii
Secondary · 221 exercises
Open the full 3D atlas →
Equipment
Body only111 exercises
Alternatives for Rectus Abdominis
