Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

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Exercise Lab

Spider Crawl

View Instructions

Equipment

  • No Equipment Needed

Muscle Groups

  • Abs & Core
  • Back
  • Legs
  • Shoulders

Purposes

  • Strengthens upper body.
  • Strengthens torso and hips.
  • Increases shoulder stabilization.
  • Strengthens back of thighs.

Similar Exercise

Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Sit on the floor with your feet out in front of you, and lean back on your hands.
  • Lift your hips off the floor and balance on your feet and hands.
  • Crawl forward without swaying side to side.
  • Crawl for a specified distance.

ProTip

  • Keep your shoulders down (unshrug) and your neck long.

Mistakes

  • Rounding the back.
  • Elevating the shoulders toward the ears (shrugging).