Core · Bodyweight
Lying Spiderman Crawl
How to do the lying spiderman crawl, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Lie face down in a forearm plank position. Drive one knee out to the side toward the same elbow, keeping your hips low, then return and alternate sides in a crawling rhythm. Keep your core tight and your hips from rising.
- 1Your obliques and hip flexors pulling the knee up toward the elbow
- 2Your core holding a stable plank as the legs move
- 3Your shoulders staying braced over your forearms
Common mistakes
- Letting your hips pike up or sag toward the floor
- Rushing the crawl and losing core tension
- Twisting your spine instead of driving from the hip
Muscles worked
The lying spiderman crawl mainly works the lower abs, obliques, and hip flexors, with the upper abs assisting.
- Lower AbsPrimary
- ObliquesPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- TricepsMinor
- ForearmsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Front DeltsMinor
- AdductorsMinor
Kovo programs the lying spiderman crawl for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.