Spider crawl

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.


  1. Intense challenge even with no added weight
  2. Engrains cross-body gait pattern and athletic coordination
  3. Challenges the shoulders, core, legs, arms, and back

Spider crawl Images


Spider crawl Instructions

Spider crawl muscle diagram
  1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
  2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
  3. Return this leg to the starting position and repeat on the opposite side.