The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.
Benefits
Intense challenge even with no added weight
Engrains cross-body gait pattern and athletic coordination
Challenges the shoulders, core, legs, arms, and back
