Back to Exercises
StrengthBeginner
Spider Crawl
Equipment
Bodyweight
Target Muscles
Abdominals
Category
Strength
Muscle Group
Abs
Force Type
pull
Mechanics
compound
Target Muscles
Abdominals
Secondary Muscles
ChestShouldersTriceps
Breathing
Exhale as you pull the weight toward your body, inhale as you extend back to the start.
Common Mistakes
- •Rushing through reps instead of using a controlled tempo
- •Holding your breath during the movement
- •Not using the full range of motion
Safety Tips
- •Maintain proper posture and alignment throughout the movement
- •Use a spotter or safety racks when lifting heavy
- •Always warm up properly before attempting this exercise
Variations
- •Try a deficit version to increase the range of motion
- •Add a pause at the bottom to eliminate momentum
- •Increase intensity by elevating your feet
Alternatives
- •Choose another exercise that targets the abdominals
Progressions
- •Master the basic form with bodyweight before adding external load
- •Increase the weight by 5-10% once you can complete all reps with clean form
- •Slow down the eccentric (lowering) phase to 3-4 seconds
- •Reduce rest periods between sets to increase workout density
- •Add an extra set or rep each week (progressive overload)
Regressions
- •Use an assisted version (bands, partner, or machine) to reduce load
- •Reduce the weight to focus strictly on technique
- •Decrease the range of motion if you feel joint discomfort
- •Increase rest intervals to ensure full recovery between sets
Beginner Tips
- •Master proper form before increasing weight
- •Focus on slow, controlled movements — don't chase speed
- •Start with 2-3 sets of 10-12 reps to build a solid foundation
- •Record yourself to check your form
Pro Tips
- Focus on the mind-muscle connection — consciously squeeze the target muscle at the peak of each rep
- Use a 2-1-3 tempo (2 seconds up, 1 second pause, 3 seconds down) to maximise time under tension
- Implement progressive overload by tracking every session and adding small increments