Spider Crawl

Core, Shoulders, Triceps, QuadsBodyweight

Low-profile bodyweight crawl that fires up the core, shoulders, and hips. Great for dynamic stability and cross-body coordination.

How to do it

1Get into a low push-up position with your knees hovering just off the ground.

2Step your right hand forward while driving your left knee out wide toward your left elbow.

3Keep your hips low and parallel to the floor.

4Repeat on the other side, stepping left hand and right knee forward.

5Crawl forward with a steady rhythm and total core tension.

Common mistakes

Piking your hips high, shifting all the work to your shoulders.

Sagging your lower back, straining your spine.

Rushing the movement and losing control over your hips.

Breathing

Breathe steadily and deeply, exhaling on every step forward.

Make it harder or easier

To scale down, drop your knees to the floor; to scale up, stay low and increase the crawl distance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.