Spider Crawl

What is Spider Crawl? Spider crawl is a dynamic bodyweight exercise that targets the core, shoulders, and overall body stability. It involves moving opposite hand and foot laterally while maintaining a plank position, mimicking the movement of a spider crawling.

Tutorial

1. Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from head to heels.
2. Begin by lifting your right hand and bringing your right knee towards your right elbow, without letting your hips drop.
3. Return to the starting plank position and repeat the movement on the opposite side, lifting your left hand and bringing your left knee towards your left elbow.
4. Continue alternating sides in a controlled and steady manner.

Common Mistakes

• Allowing the hips to sag: Keep your core engaged and body in a straight line throughout the exercise.

• Rounding the back: Maintain a neutral spine position to prevent strain on the lower back. - Moving too quickly: Focus on controlled movements to maximize engagement of the targeted muscles.

Tips for Better Results

• Engage your core muscles throughout the exercise to stabilize your body and enhance balance.

• Keep your breathing steady and controlled to support proper form and endurance. - Start with slow and deliberate movements before increasing speed to ensure correct technique.

Muscles Worked

• Core muscles: Rectus abdominis, obliques, transverse abdominis - Shoulders: Deltoids, rotator cuff muscles - Upper body stability muscles