Spider Crawl: How-to, Benefits & Variations
Spider crawls are a crawling plank targeting core, shoulders, and hip flexors. Walk forward in push-up position, knee to elbow each step. Builds rotational stability.
Spider Crawl: How-to, Benefits & Variations
Most core exercises happen on your back. Crunches, leg raises, dead bugs, all of them lock you into one position on the floor. Spider crawls flip the script. You are face down, moving forward, and your core has to stabilize against rotation with every single step.
The movement looks like a push-up that decided to go for a walk. You start in a plank, bring one knee toward the same-side elbow, then reach the opposite hand forward. Repeat on the other side. Your body stays low to the ground, and every muscle from your shoulders to your toes is working to keep you from collapsing or twisting.
What makes spider crawls different from planks or mountain climbers is the crawling pattern itself. Contralateral movement, opposite arm and leg working together, is how your nervous system was designed to function. Babies crawl before they walk for a reason. This exercise taps back into that wiring while adding a serious strength demand.
14 Days Glow Up Challenge 1
Sophie Jones
How to Do Spider Crawls
Set up in the starting position for spider crawl. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Sophie Jones cues: "Try and drive that knee to the elbow. Get that nice, tight squeeze in those abs."
Complete the full range of motion. "plank position, and we're gonna be driving the knees to the side"
Return to the starting position with control. Keep breathing, guys. Don't hold the breath.
Sophie Jones adds: "driving them elbows, humming knees out towards the elbows"
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The spider crawl directly supports this by targeting key muscle groups.
Coach's Tips
"Try and drive that knee to the elbow. Get that nice, tight squeeze in those abs." - Sophie Jones
Sophie Jones
"plank position, and we're gonna be driving the knees to the side" - Sophie Jones
Sophie Jones
"driving them elbows, humming knees out towards the elbows" - Sophie Jones
Sophie Jones
"Keep breathing, guys. Don't hold the breath." - Sophie Jones
Sophie Jones
"If you're struggling on your hands, you can bring it up here and go from there." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The spider crawl loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Benefits
Builds strength
The spider crawl targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The spider crawl directly addresses this.
Requires minimal equipment
No equipment needed. You can do the spider crawl at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the spider crawl with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Common form breakdown
Sophie Jones warns: "Keep breathing, guys. Don't hold the breath."
Workouts Featuring This Exercise
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Frequently Asked Questions
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