Spider Crawl
Crawl your way to fitness! Spider Crawls build core strength & coordination. A fun, challenging bodyweight exercise you can do anywhere.
The Spider Crawl is a compound exercise that mainly works the chest and core, with help from the traps and back. No equipment needed: it uses just your bodyweight.
Spider Crawl Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Abdominals (rectus abdominis)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
Spider Crawl Variations and Alternatives
How to do the Spider Crawl
Starting Position:
Begin on all fours with your hands directly under your shoulders and knees under your hips.
Your back should be flat, and your core engaged to maintain a neutral spine.
Movement:
Push off your knees and lift your feet slightly off the ground, keeping your toes pointed.
As you lift, move your left foot forward and your right hand forward simultaneously, bringing your left foot near your left hand.
Switch sides by bringing your right foot forward and your left hand forward.
Form:
Keep your hips low and your body close to the ground as you "crawl."
Focus on a controlled movement to maintain balance and stability.
Your eyes should stay forward, and your neck should remain neutral.
Pacing:
Continue to alternate sides in a controlled and steady rhythm.
Aim for smooth, fluid movements as if you are crawling like a spider.
Repetitions:
Perform for 20-30 seconds, rest for 30 seconds, and repeat for 3-5 sets depending on your fitness level.
Cool Down:
After completing your sets, take a moment to stretch your arms, shoulders, and legs to relax the muscles used during the exercise.
Spider Crawl FAQs
What muscles does the Spider Crawl work?
The Spider Crawl mainly works the chest and core, with help from the traps and back. The main muscles are the pectoralis major and rectus abdominis.
What equipment do you need for the Spider Crawl?
None. The Spider Crawl is a bodyweight exercise, so you can do it anywhere.
Is the Spider Crawl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Spider Crawl variations and alternatives?
Similar exercises include the Ape Traverse, Bear Crawl, Crab Walk and Crawl Switch.
Training calculators
Work out the numbers behind your training before your next session.