Start
End
CoreBeginnerBodyweight
Spider Crawl
زحف العنكبوت
Target Muscles
AbsChestShouldersTriceps
Blue = primary · Gray = secondary
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- 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.
Important tips
Exhale on the effort — brace your abs before every rep.
Slow reps make the difference — abs hate momentum.
Keep your lower back glued to the floor where applicable.
