Spider Crawl

Arrastre de Araña

beginnerbody onlyCore (Dynamic)compound
Spider Crawl
3
Sets
8-12
Reps
4-1-1
Tempo

Muscles Worked

abdominalschestshoulderstriceps

Instructions

  1. Begin in a prone position on the floor. Support your weight on your hands and toes, with your feet together and your body straight. Your arms should be bent to 90 degrees. This will be your starting position.
  2. Initiate the movement by raising one foot off of the ground. Externally rotate the leg and bring the knee toward your elbow, as far forward as possible.
  3. Return this leg to the starting position and repeat on the opposite side.

Instrucciones(ES)

  1. Ponte en posición prona apoyándote en manos y pies, pies juntos y cuerpo recto. Brazos flexionados a 90 grados. Esta será tu posición inicial.
  2. Levanta un pie del suelo. Rota externamente la pierna y lleva la rodilla hacia el codo, lo más adelante posible.
  3. Regresa la pierna a la posición inicial y repite del lado opuesto.

Include this in your routine

Get a personalized plan with Spider Crawl and 250+ more exercises

Start Free

Related Exercises

3/4 Sit-Up
3/4 Sit-Up
beginner · body only
Air Bike
Air Bike
beginner · body only
Alternate Heel Touchers
Alternate Heel Touchers
beginner · body only
Alternating Floor Press
Alternating Floor Press
beginner · kettlebells
Bent-Knee Hip Raise
Bent-Knee Hip Raise
beginner · body only
Bent Press
Bent Press
expert · kettlebells