Spider Crawl

A core-focused exercise performed in a plank position where you alternate driving knees toward elbows, building abdominal strength and stability.

Instructions

1. Begin in a prone plank position on the floor, supporting your weight on your hands and toes.
2. Your hands should be directly under your shoulders, and your body should form a straight line from head to heels.
3. Keep your feet together and maintain a tight core with glutes engaged.
4. Your arms should be bent approximately 90 degrees to start, elbows near your body.
5. Initiate the movement by raising one foot off the ground and externally rotating your leg.
6. Bring your knee toward your elbow on the same side, driving it as far forward as possible.
7. Return this leg to the starting position with your foot on the ground.
8. Repeat the movement on the opposite side, alternating legs in a controlled manner.
9. Continue alternating for the desired number of reps or time.

Tips

• Maintain a rigid plank position throughout; don’t allow your hips to sag or pike upward
• The movement should be controlled and deliberate, not rushed or jerky
• Keep your core engaged and glutes tight to protect your lower back
• This exercise can be performed slowly for core strength or quickly for cardiovascular benefits
• Focus on the external rotation of the hip as you bring the knee toward your elbow
• This movement is excellent for improving hip mobility and core endurance