FitCi
Spider Crawl is a compound exercise targeting the core: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, glutes. Equipment: bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Start in a plank with hands under your shoulders
- Bring one knee outside toward the same-side elbow
- As the opposite hand steps forward, extend that leg back
- Crawl forward repeating with the other knee and hand
- Cover the set distance keeping your hips low
Coaching tip
Keep your hips low and steady; your torso shouldn't sway side to side as you crawl.
Caution
Skip this move or ask a professional first if you have pain or an injury in: wrist, knee. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.