Resistance Band Spider Crawls - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Resistance Band Spider Crawls

Step by step instructions, muscle activation and variants for the Resistance Band Spider Crawls.

MediumCoreMiddle chest

About this exercise

Resistance band spider crawls are a challenging crawling drill performed in a push-up position with a band providing additional resistance. The exercise targets the chest, core, and shoulders while improving coordination and full-body tension.

How to Perform

  • Place a resistance band across your upper back and hold each end under your palms
  • Assume a push-up position with arms extended, body forming a straight line from head to heels
  • Brace your core tightly and keep your hips level throughout the movement
  • Crawl forward by moving one hand and the opposite foot simultaneously while staying low
  • Continue crawling for the prescribed distance or rep count, then reverse direction
  • Maintain tension through the entire body — avoid letting your hips sag or rotate

Muscle Activation

Primary
CoreMiddle chest
Secondary
TricepsFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Resistance Band Spider Crawls

The Resistance Band Spider Crawls 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.

You may also like

1-Board Press

Medium
TricepsMiddle chestFront shoulders

45-Degree Bicycle Twisting Crunch

Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps

90/90 Switch

Bodyweight · Easy
AbsGlutesCoreObliquesInner thighsQuadricepsOuter thighs

Ab wheel rollout

Bodyweight · Hard
AbsCoreRear shouldersTrapeziusMiddle back