Resistance Band Spider Crawls
Crawl forward with a resistance band around your ankles or knees, engaging your core and hip abductors for improved stability and strength.
- Movement
- Compound
- Force
- Push
- Per set
- 2 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Resistance Band Spider Crawls
Resistance Band Seated Straight Back Row
Back · Infraspinatus · Resistance Band
Resistance Band Inverted Row
Back · Resistance Band
Resistance Band Skier
Back · Resistance Band
Resistance Band Bent Over Neutral Grip Row
Back · Infraspinatus · Resistance Band
Description
A unique exercise that targets the lower body muscles and core, utilizing the resistance band to provide tension and increase intensity.
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How to do Resistance Band Spider Crawls
- 01Setup
Place a resistance band just above your ankles or knees. Get into a plank position with your hands directly under your shoulders and feet hip-width apart.
- 02Setup
Ensure your body forms a straight line from your head to your heels, engaging your core and keeping your hips level and stable.
- 03
Take a small step forward with your right hand and simultaneously step forward and slightly out with your left foot, maintaining tension on the band.
- 04
Follow by stepping forward with your left hand and bringing your right foot forward and slightly out, mimicking a "spider-like" crawl.
- 05
Continue this alternating pattern, moving forward while keeping your core tight, hips stable, and the band taut throughout the movement.
- 06
Breathe rhythmically, exhaling as you step forward and inhaling as you stabilize your body.
Tips
- Maintain a neutral spine throughout the crawl; avoid letting your hips sag or pike upwards to maximize core engagement and protect your lower back.
- Focus on controlled, deliberate movements rather than speed, ensuring constant tension on the resistance band and proper muscle activation in your hips and core.
- Keep your steps small and wide enough to maintain tension on the band, actively pressing your knees or ankles outwards against its resistance with each foot placement.
- Engage your glutes and hip abductors with each foot placement to effectively target the lower body and stabilize the pelvis, preventing excessive rocking.
Common mistakes
- Allowing hips to sag or pike upwards reduces core engagement and puts strain on the lower back; fix this by actively bracing your core and keeping your body in a rigid plank position.
- Losing tension on the resistance band diminishes the exercise's effectiveness; ensure your feet are always wide enough to keep the band taut, especially during the foot placement.
- Taking overly large steps compromises stability and form; take smaller, controlled steps to maintain balance and proper muscle activation in your core and hips.
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Get Ellim — FreeQuestions
Is Resistance Band Spider Crawls good for beginners?
Resistance Band Spider Crawls is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Resistance Band Spider Crawls?
You need Resistance Band to perform Resistance Band Spider Crawls. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Resistance Band Spider Crawls?
Maintain a neutral spine throughout the crawl; avoid letting your hips sag or pike upwards to maximize core engagement and protect your lower back. Focus on controlled, deliberate movements rather than speed, ensuring constant tension on the resistance band and proper muscle activation in your hips and core. Keep your steps small and wide enough to maintain tension on the band, actively pressing your knees or ankles outwards against its resistance with each foot placement. Engage your glutes and hip abductors with each foot placement to effectively target the lower body and stabilize the pelvis, preventing excessive rocking.
What are common mistakes when doing Resistance Band Spider Crawls?
Allowing hips to sag or pike upwards reduces core engagement and puts strain on the lower back; fix this by actively bracing your core and keeping your body in a rigid plank position. Losing tension on the resistance band diminishes the exercise's effectiveness; ensure your feet are always wide enough to keep the band taut, especially during the foot placement. Taking overly large steps compromises stability and form; take smaller, controlled steps to maintain balance and proper muscle activation in your core and hips.
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Free · iPhone only · Available on the App Store