Spider Crawl
Crawl your way to fitness! Spider Crawls build core strength & coordination. A fun, challenging bodyweight exercise you can do anywhere.
Muscle Groups
Primary
Secondary
Instructions
1. 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.
2. 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.
3. 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.
4. Pacing:
- Continue to alternate sides in a controlled and steady rhythm.
- Aim for smooth, fluid movements as if you are crawling like a spider.
5. Repetitions:
- Perform for 20-30 seconds, rest for 30 seconds, and repeat for 3-5 sets depending on your fitness level.
6. Cool Down:
- After completing your sets, take a moment to stretch your arms, shoulders, and legs to relax the muscles used during the exercise.