Napra

Spider Crawl

StrengthBeginner AbdominalsChestShouldersTriceps Bodyweight
Spider Crawl, step 1
1. Push-up position, hands under your shoulders, body straight.
Spider Crawl, step 2
2. Bring one knee out to the side toward your elbow without lifting your hips; return it, then the other leg.

How to do it

  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.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

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