Spiderman Crawl

Body region

• Core
• Shoulders
• Legs

Muscles

Main

• Rectus Abdominis
• Transversus Abdominis
• Iliopsoas

Helps

• Deltoid
• External Oblique
• Internal Oblique
• Gluteus Medius
• Tensor Fasciae Latae

Holds

• Serratus Anterior
• Gluteus Maximus
• Triceps

Technique

1. Start in a high plank with the hands under the shoulders.
2. Reach one hand forward and at the same time bring the same-side foot forward to land outside that hand, knee turned out toward the elbow.
3. Keep the hips low and the chest close to the floor, then repeat with the other hand and foot.
4. Keep crawling forward for the planned distance.

Cues

• Keep the hips low and the back flat.
• Bring the knee as close to the elbow as you can.
• Move slowly and smoothly.

Common mistakes

• Letting the hips rise up.
• Dragging the foot on the floor.
• Rushing and losing the plank position.

Alternatives

• Mountain Climber
• Bear Plank Dumbbell Pull-Through