Spider Crawl

How to perform it

Step-by-step instructions

1. 01Begin in a high plank with the hands under the shoulders and the body braced.
2. 02Step one foot outside the same-side hand while moving the opposite hand forward.
3. 03Keep the hips low and the rear leg extended as you transfer the body ahead.
4. 04Repeat on the other side to continue crawling with alternating limbs.
5. 05Maintain a long spine, quiet hips, and controlled foot placement for the assigned distance.