Spider Crawl

What it is

This dynamic bodyweight exercise strengthens your core stabilizers and improves hip mobility. You initiate from a push-up like position, drawing one knee towards your elbow before returning it. It primarily engages your abdominals, while also working your chest, shoulders, and triceps for stability.

Technique tips

• Maintain a flat back and a stable torso throughout the movement.
• Focus on bringing your knee as close to your elbow as possible.
• Control your descent and avoid letting your hips sag or rise too high.
• Exhale as you draw your knee forward, engaging your abdominal muscles.
• Keep your gaze slightly forward to help maintain a neutral spine.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.