Spider Crawl
The spider crawl moves you forward from a low, hands and feet position, alternating which hand and foot reach ahead while your hips stay level. It trains the abdominals to resist rotation and sag while your chest, shoulders, and triceps handle the load of crawling across the floor. It's a floor based conditioning drill that doubles as a core and upper body stability exercise.
Why it works
Crawling on two points of contact instead of four, one hand and the opposite foot moving at once, removes a stable base, so your abdominals have to work hard to keep your hips from sagging or twisting toward the side that's moving. Your chest, shoulders, and triceps take on the job of supporting and shifting your body weight forward with each reach, the same muscles a plank asks to hold still, except here they're working through motion instead of a static hold.
Set up
- Start on your hands and feet, hips lifted so your body forms a shallow line from shoulders to ankles.
- Set your hands under your shoulders and your feet roughly hip width apart.
- Brace your core before you take the first step forward.
How to do it
- Reach one hand forward while stepping the opposite foot forward at the same time.
- Keep your hips low and level as you shift your weight onto the moving hand and foot.
- Plant the hand and foot, then repeat on the other side.
- Keep your head in a neutral line with your spine, not craning up to look ahead.
- Continue crawling forward for the set distance or number of steps.
Form cues
- Hips stay level, don't let one side sag lower than the other.
- Opposite hand and foot move together.
- Core braced the whole time, not just at the start.
- Head neutral, eyes just ahead of your hands.
Breathing: Breathe steadily through the crawl instead of holding your breath, exhaling as you reach each hand forward.
Common mistakes
Letting the hips sag or rotate toward the side that's stepping.
Fix: Brace your core hard enough to keep your hips square to the floor with every step.
Taking steps so big that the hips pike up to compensate.
Fix: Shorten your stride until you can keep a flat, low line from shoulders to hips.
Craning the neck up to watch where you're going.
Fix: Keep your gaze just ahead of your hands and let your neck stay in line with your spine.
How to program it
- Work it in short bursts of 20 to 40 feet, or 8 to 12 steps per side, for 3 to 4 rounds, two or three times a week.
- Fits well early in a session as a core and shoulder stability primer, or mixed into a conditioning circuit for a cardio hit.
- Increase the challenge with distance or slower, more controlled steps before adding speed.
Safety notes
- Keep the hips low enough that your lower back doesn't arch under load; if it does, shorten your steps.
- Wrists take real load here; if they're sensitive, try it on closed fists or paused reps until they adapt.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How far should I spider crawl for a set?
20 to 40 feet, or about 8 to 12 steps per side, is a solid starting distance. Add distance before you add speed.
Can I do spider crawls without any equipment?
Yes, it's a bodyweight drill that only needs floor space, which makes it easy to fit anywhere.
Why do my hips keep sagging during the spider crawl?
Your core is fatiguing or your steps are too long. Shorten your stride and re-brace before each step to keep your hips level.
Is the spider crawl a core exercise or a cardio exercise?
Both. The core has to resist rotation and sag on every step, while the continuous movement also raises your heart rate, so it does double duty in a session.