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Lying Spiderman Crawl

Step by step instructions, muscle activation and variants for the Lying Spiderman Crawl.

MediumCoreObliques

About this exercise

The Lying Spiderman Crawl is a dynamic floor exercise that combines a low crawling pattern with alternating knee-to-elbow drives, challenging the core, obliques, and hip flexors simultaneously. Performed close to the ground in a push-up-like position, it builds rotational core strength and hip mobility while demanding full-body coordination.

How to Perform

  • Start in a high plank position with arms fully extended and body forming a straight line from head to heels
  • Lower your body slightly closer to the floor while keeping core braced
  • Step your right foot forward, landing it just outside your right hand
  • Simultaneously rotate your right knee toward your right elbow, feeling a deep oblique contraction
  • Return the right foot back to the starting position
  • Repeat on the left side, stepping the left foot forward outside the left hand
  • Continue alternating sides in a slow, controlled crawling motion
  • Maintain a flat back and engaged core throughout the movement

Muscle Activation

Primary
CoreObliques
Secondary
QuadricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Lying Spiderman Crawl

The Lying Spiderman Crawl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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