Quick Answer
Spider Crawl is a intermediate strength exercise that targets your abdominals, obliques and core. It uses only your bodyweight. Start high plank.
Video Tutorial
How to Perform the Spider Crawl
- 1
Start high plank.
- 2
Bring right knee towards outside right elbow.
- 3
Keep hips low, core tight.
- 4
Return right foot.
- 5
Bring left knee towards outside left elbow.
- 6
Return left foot.
- 7
Continue alternating.
- 8
(Can also be done moving forward).
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Spider Crawl isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Spider Crawl work?
The Spider Crawl primarily works your abdominals, obliques and core. Secondary muscles include the chest, shoulders, triceps and hip flexors.
What equipment do I need for the Spider Crawl?
The Spider Crawl needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Spider Crawl suitable for beginners?
The Spider Crawl is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Spider Crawl should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Spider Crawl every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals, obliques and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.