Spider Crawl
Differentiation: Mechanics
This variation of a plank is unique. Here is how: you alternate between pulling each knee upward towards your obliques. This movement contracts and develops your oblique muscles | as well as your abdominal muscles.
Starting Position
To get into starting position, do this...
1) Locate an area of the gym with ample floor space to perform the exercise.
2) Lie face-down on the floor...
3) Place your feet together and bend your toes.
4) Straighten your body.
5) Your hands should be flat on the floor next to your shoulders.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Push your body off the floor, supporting your body weight with your arms and bent toes.
3) Raise your right leg off the floor and pull your right knee toward your right shoulder as far as possible.
4) Hold this position for a count of one second.
5) Then, return the right leg and foot to the floor.
6) Shift to the left side and repeat the pulling motion with your left leg.
7) Continue reps until you have completed a full set, alternating sides of your body for each rep.
Proper Form
Pay special attention to following proper form by...
Keep your body straight in a plank position to concentrate effort in your core.
Keep your lower and upper arms bent at a 90-degree angle.
Make sure your leg reaches 90 degrees at the top of the movement.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.