Exercise guide
Spider Crawl
The Spider Crawl described here alternates a knee toward the same-side elbow from a low push-up position. The abdominals stabilize the trunk while the chest, shoulders, and triceps support the body.
Training context
Using Spider Crawls in a Workout
The exercise can fit as direct core work or as part of a bodyweight circuit. Holding the arms near 90 degrees makes it considerably harder than performing the same knee action from a high plank.
Use a high-plank version when the chest or hips cannot remain supported. The movement does not need to reach the elbow to be effective.
Technique overview
Keep the trunk level as the knee moves
Support the body on the hands and toes with the torso straight. Lift one foot, rotate the hip outward, and guide the knee toward the same-side elbow without shifting the shoulders. Return the leg fully, stabilize the plank, and repeat on the other side.
Treat this as an overview and use a range, pace, and setup you can control.