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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

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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