Spider Crawl
Works the abs.
- Primary muscles
- Abs
- Secondary muscles
- Chest, Shoulders, Triceps
- Equipment
- Body only
- Level
- Beginner
- Mechanic
- Compound
- Force
- Pull
How to do it
- 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.
- 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.
- Return this leg to the starting position and repeat on the opposite side.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Abs exercises
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- Air Bike Body only
- Alternate Heel Touchers Body only
- Bent-Knee Hip Raise Body only
- Bottoms Up Body only
- Butt-Ups Body only
- Cocoons Body only
- Cross-Body Crunch Body only