Exercise – Spider Crab Crawls

The Japanese Spider Crab has the largest leg span of any arthropod – an inspiration for this quadrupedal movement. The Spider Crab Crawl has you extending your legs as long as you can. Pivot over the heel and pull those toes down to shift forward. Our weight is a little lower, demanding more work from our arms and shoulders.

The Spider Crab Craw has a few variations to make this more challenging and unique than the original crab crawl. Try one of the following:

• Keep the elbows in flexion. Bent arms instead of straight arms is a different kind of strength!
• Straddle the legs for active hip mobility work
• Pull your hips high for a reverse table pose position – this one is tough

You can also try mixing this exercise with another variation, the Power Crab Crawl.