Spider Crawl
Spider Crawl is a strength - hip control in a low support position exercise involving Rectus abdominis. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Rectus abdominis
- Secondary muscles
- Pectoralis major, Deltoid, Triceps brachii
- Exercise type
- Strength - hip control in a low support position
Exercise technique
- Start
Place your hands on the floor and establish a straight body line supported on your toes.
- Arms
Bend your elbows to approximately 90 degrees to enter a low push-up position.
- Support
Transfer weight under control onto your palms and the opposite foot.
- Knee
Lift one foot, rotate the hip outward, and bring your knee toward the elbow on the same side.
- Torso
Keep your chest at the same height and avoid excessive pelvic rotation.
- Return
Slowly extend your leg back to the start.
- Other side
Reestablish support through both feet and continue with the other knee.
Key technique points
- First learn to hold the low arm-supported position on its own.
- Advance the knee within a comfortable hip angle.
- Do not let your lower back sag.
- Do not allow uncontrolled elbow flaring.
- Keep your neck naturally aligned.
- Exhale as you bring the knee forward.
Common mistakes
Dropping the chest
Do not lose low push-up support when one foot lifts.
Sagging at the lower back
Do not release abdominal tension and shift the load to your lower back.
Forcing the knee
Do not exceed your comfortable hip angle to touch the elbow.
Rotating the pelvis
Do not turn the knee movement into tipping your entire torso sideways.
Kicking quickly
Do not jolt your torso by swinging your leg backward.
Flaring the elbows
Do not spread your arms wide without shoulder control.
Frequently asked questions
Spider Crawl: why is “Dropping the chest” a mistake?
Do not lose low push-up support when one foot lifts.
Spider Crawl: why is “Sagging at the lower back” a mistake?
Do not release abdominal tension and shift the load to your lower back.
Spider Crawl: why is “Forcing the knee” a mistake?
Do not exceed your comfortable hip angle to touch the elbow.
Spider Crawl: why is “Rotating the pelvis” a mistake?
Do not turn the knee movement into tipping your entire torso sideways.
Spider Crawl: why is “Kicking quickly” a mistake?
Do not jolt your torso by swinging your leg backward.
Spider Crawl: why is “Flaring the elbows” a mistake?
Do not spread your arms wide without shoulder control.
What should I focus on when doing Spider Crawl?
First learn to hold the low arm-supported position on its own. Advance the knee within a comfortable hip angle. Do not let your lower back sag. Do not allow uncontrolled elbow flaring. Keep your neck naturally aligned. Exhale as you bring the knee forward.
Related exercises
- Kneeling Ab Wheel Rollout
- Bear Plank
- Bicycle Crunch
- Cable Crunch
- Captain's Chair Knee Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.