Spider Crawl

The Spider Crawl is a functional exercise that strengthens the core muscles , shoulders and hips , while improving both mobility and flexibility. This whole-body movement requires coordination and contributes to increased body awareness. The exercise involves you crawling forward like a spider, where you move your arm and the opposite leg at the same time, which also challenges your balance.

Correct technique

How to perform the Spider Crawl correctly:

  1. Start in a plank position with your hands slightly wider than shoulder-width apart and your feet together behind you.
  2. Take a big step forward with your right foot, bringing your knee towards your elbow while simultaneously moving your left hand forward.
  3. Keep your core tight and make sure your hips are low and your body parallel to the ground.
  4. Repeat on the opposite side, movements should be fluid and controlled.

Here is a video demonstrating the correct execution of the Spider Crawl:

Common mistakes

To get the most out of Spider Crawl, avoid these common mistakes:

  • High hips : The hips should remain low throughout the movement to activate the core muscles.
  • Round back : Make sure to keep your back straight and avoid sinking down between your shoulder blades.
  • Short strides : Long, controlled strides will provide better mobility and strength benefits.

Modifications and variations

This exercise can be adjusted for different skill levels:

  • Slow Spider Crawl : Perform the exercise at a slow pace to challenge your balance and stability.
  • Spider Crawl with push-up : Add a push-up after each step to increase the intensity and work the pectoral muscles.
  • Spider Crawl Backwards : Crawl backwards for an extra shoulder and arm strength challenge.

Number of repetitions and sets

Aim for 3 sets of 30-40 seconds of continuous crawling, or choose 10-12 repetitions per side. For more intensity, increase the time or distance you crawl.

Breathing technique

Make sure to breathe evenly throughout the movement. Exhale when you pull the knee forward towards the elbow, and inhale when you switch sides.

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