Spider Crawl

How to do it

1. Set up in a push-up position with the hands under the shoulders and the body in a straight line.
2. Bring one knee up and out to the side towards the elbow on the same side, keeping the hips low.
3. Move the opposite hand forward at the same time.
4. Step the foot down and repeat on the other side, bringing the other knee to its elbow.
5. Crawl forward this way, keeping the body low and the hips level.
6. Continue for the chosen distance.

Common mistakes

• Letting the hips rise. The body stays low, close to the floor; hips that lift turn it into a walk on hands and feet.
• Letting the hips sag. The stomach stays braced so the body stays straight between the knee steps.
• Bringing the knee under the body. It travels out to the side towards the elbow, which is what opens the hip.
• Rushing. Each knee reaches its elbow before the foot steps down; a fast shuffle skips the reach.

Muscles worked

Primary

• Abs

Secondary

• Pecs
• Shoulders
• Triceps