Learn How To Do A Spider Crawl Exercise (Full Body Burn!)

Written By: Todd Kuslikis

This Article Has Been Reviewed & Fact Checked By: Antonis Stavropoulos-Kalinoglou

February 09, 2022

The Spider crawl exercise is one of the best bodyweight exercises you can do because it works the entire body in a way like no other exercise.

This is absolutely one of my favorites to shred the entire body and to get that lean tight look.

What Are Spider Crawls Exercises?

The Spider Crawl is a full-body calisthenics workout that combines balance, core strength, and forward movement.

It is sometimes referred to as a spider walk or even spiderman crawls.

How To Do a Spider Crawl Exercise

For your starting position, get your left foot and right foot about shoulder-width apart and legs forward.

Then bend down into a normal push-up position.

Lower your body down until your nose and your pelvis region just barely touches the ground.

Begin to crawl across the floor while keeping your nose and pelvis just barely off the ground.

You basically externally rotate your right knee to your right elbow then externally rotate your left knee to your left elbow and keep repeating that.

woman doing a spider crawl

You should look like a spider crawling across the floor.

Knee health score 3

When you reach your desired distance turn around and go back the other way or you can crawl backward until you get to your starting position.

Repeat this exercise as many times as you dare!

Target Repetitions for Muscle Growth: 3-4 reps across the room

What Muscles Do Spiderman Crawls Work?

Spider crawls work your entire body including your pectorals, shoulders, deltoids, latissimus dorsi, trapezius, triceps, biceps, abdominal muscles, obliques, hamstrings, glutes, quadriceps, adductors, and abductors.

Why a Spider Crawl Works

The reason the spider crawl works so well is that it combines so many muscle groups including your core.

All weight is distributed to your feet and hands.

But by placing your body so close to the floor makes it more difficult to hold yourself up.

Tips: The critical component for the spider crawl is to keep your nose, your chest, and your hips close to the ground without touching it.

Is The Spider Walk a Good Exercise?

Yes! The Spider Crawl is one of the best exercises you can do because it builds strength and also increases your heart rate so you can burn fat.

Can Spider Crawls Help Your Lose Weight?

Yes! Because performing a spider crawl can increase your heart rate, it is a great way to break a sweat and burn fat.

Common Mistakes When Doing A Spider Crawl

The most common mistakes that you might make when performing the spider walk involves technique, form, and posture.

Dropping your Head

To get the most out of this exercise you want to keep your head in line with your spine and your eyes down.

By dropping your head you will put pressure on your upper back and neck which can lead to injury.

Allowing Your Hips to Sag

The key to the effectiveness of the spider walk is to keep your back flat and your core tight.

When you drop your hips, the core muscles stop doing their job, and you add pressure to your lower back.

This can cause discomfort and pain.

Putting Your Butt in the Air

As you walk across the floor, avoid putting your butt in the air.

Again, when you don’t keep your core engaged and your back flat, you risk injury.

Plus, it takes away from the effectiveness of the exercise because your arms and chest are not required to work as hard since you shift the load to your lower body, letting your upper body off the hook.

Not Keeping Your Core Muscles Engaged

Any time you are upright and moving, you’re engaging the muscles in your core.

Knee Health Score 1

The power, stability, and support generated from these muscles will help you move quicker and protect your lower back from injury.

Important!: Breathe in and out slowly throughout this exercise.

Disclaimer: Talk to your primary care physician before beginning any exercise regimen. This guide is for informational and educational purposes.

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1 Comment
  1. Lydia

    “Spider crawl works the entire body in a way like none other exercise.” should be “Spider crawl works the entire body in a way like no other exercise.”

    “until your nose and your pelvis region just barely touches the ground.”should be either “your pelvis just barely touches the ground.” or “until your nose and your pelvic region just barely touches the ground.”

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