10 Best Spider Crawl Alternatives for Bodyweight Core Strength

The Spider Crawl is done lying face down. Ranked closest by our scoring: the Shoulder Tap, the Front Plank With Twist and the Side Bridge. Two harder versions, the V-sit On Floor and the Flag, are listed below as progressions rather than swaps.

You do not need a plate, a band or a machine to swap out the Spider Crawl. Each alternative braces your core against your own bodyweight, whether you are up on your hands, lying on your side or flat on your back. The Shoulder Tap is the closest swap: you move up onto straight arms in a high plank and lift one hand to tap the opposite shoulder, instead of driving a knee forward on bent arms, and if you would rather keep your wrists off the floor, the Dead Bug moves that same bracing to your back.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Spider Crawl

Spider Crawl
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Advanced
Type
Compound

Secondary muscles: Chest, Shoulders, Triceps

How to perform Spider Crawl
  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.
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Ranked Spider Crawl Alternatives

10 substitutes, ranked by how closely each one matches the Spider Crawl on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Shoulder TapPlay demonstration

    1. Shoulder Tap

    99% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right hand off the ground, reaching across to tap your left shoulder.
    3. Place your right hand back on the ground and repeat with your left hand tapping your right shoulder.
    4. Continue alternating shoulder taps while keeping your hips and torso stable.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: lying face down, the same as the Spider Crawl
  2. Front Plank With TwistPlay demonstration

    2. Front Plank With Twist

    98% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and glutes to maintain a stable position.
    3. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
    4. Keep your hips and legs stable as you twist.
    5. Hold for a moment, then return to the starting position.
    6. Repeat the twist on the left side.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: lying face down, the same as the Spider Crawl
  3. Side BridgePlay demonstration

    3. Side Bridge

    91% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on your side with your legs extended and stacked on top of each other.
    2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. Hold this position for the desired amount of time.
    5. Lower your hips back down to the starting position.
    6. Repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: a lateral hold, close to the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
  4. Kneeling Plank Tap ShoulderPlay demonstration

    4. Kneeling Plank Tap Shoulder

    86% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: kneeling, not lying face down
  5. Power Point PlankPlay demonstration

    5. Power Point Plank

    80% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
    2. Engage your core and squeeze your glutes to maintain a stable position.
    3. Lower your body down onto your forearms, one arm at a time, maintaining a straight line from head to toe.
    4. Hold this position for the desired amount of time, keeping your core and glutes engaged.
    5. To return to the starting position, push through your forearms and lift your body back up into a high plank position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: an anti-extension hold, close to the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: lying face down, the same as the Spider Crawl
  6. V-sit On FloorPlay demonstration

    Progression

    6. V-sit On Floor

    79% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Sit on the floor with your legs extended in front of you.
    2. Lean back slightly and lift your legs off the ground, keeping them straight.
    3. Simultaneously, lift your upper body off the ground and reach your arms towards your legs.
    4. Hold this position for a few seconds, then slowly lower your upper body and legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: anti-rotation hold, the same as the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: seated, not lying face down
  7. Bodyweight Incline Side PlankPlay demonstration

    7. Bodyweight Incline Side Plank

    77% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by lying on your side with your legs extended and stacked on top of each other.
    2. Place your forearm on the ground directly below your shoulder, with your elbow bent at a 90-degree angle.
    3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
    4. Hold this position for the desired amount of time.
    5. Lower your hips back down to the ground and repeat on the other side.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: a lateral hold, close to the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
  8. FlagPlay demonstration

    Progression

    8. Flag

    74% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by gripping a vertical pole with both hands, palms facing each other, and arms fully extended.
    2. Engage your core and lift your legs off the ground, keeping them straight.
    3. Using your core and upper body strength, raise your legs until they are parallel to the ground.
    4. Hold this position for as long as you can, maintaining a straight body line.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: Hold for 20 to 30 seconds on each side, 3 sets.

    Why this matches
    • Movement: anti-rotation hold, the same as the Spider Crawl
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: hanging, not lying face down
  9. Pelvic TiltPlay demonstration

    9. Pelvic Tilt

    72% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides.
    3. Engage your abs and tilt your pelvis upward, pressing your lower back into the ground.
    4. Hold this position for a few seconds, focusing on contracting your abs.
    5. Release the tilt and return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: lying on your back, not lying face down
  10. Dead BugPlay demonstration

    10. Dead Bug

    70% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended towards the ceiling.
    2. Bend your knees and lift your legs off the ground, creating a 90-degree angle at your hips and knees.
    3. Engage your core and lower back to press your lower back into the ground.
    4. Slowly lower your right arm and left leg towards the ground, keeping them straight and hovering just above the floor.
    5. Pause for a moment, then return to the starting position.
    6. Repeat the movement with your left arm and right leg.
    7. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Spider Crawl
    • Equipment: bodyweight only, the same as the Spider Crawl
    • Body position: lying on your back, not lying face down

Why You Might Need a Spider Crawl Alternative

Spider Crawl asks a lot at once: support your weight on arms bent to 90 degrees, hold your body straight from your hands to your toes, and drive one knee out and forward toward your elbow before switching sides. That mix is why lifters look for a swap, not because any equipment is missing: none of the alternatives need more than the floor, apart from the Flag, which needs a pole to grip. Some days the full crawl is too advanced, your wrists need a break, or you want a version to build up to it. The alternatives keep your core bracing under the same demand but change how much your limbs have to do. Some hold a plank and add a tap, some load one side on the floor, and a couple push into a harder hold.

How to Choose the Right Spider Crawl Substitute

Start with the Shoulder Tap if the full crawl feels like too much: you move up onto straight arms in a high plank and tap a hand to the opposite shoulder instead of driving a knee forward on bent arms, so only one hand leaves the floor at a time. The Dead Bug and the Pelvic Tilt move that bracing onto your back for a beginner or warm-up. The Side Bridge shifts the demand to one side, a different angle. Once the Shoulder Tap feels easy, the V-sit On Floor lifts your legs and torso off the floor together for a harder hold, and the Flag needs a vertical pole to grip: with your arms locked out, you raise your whole body until your legs are parallel to the ground and hold it in a straight line.

Spider Crawl FAQ

Does Spider Crawl work more than my abs?

Mostly your abs, but you are holding yourself up on bent arms and your toes while one knee comes forward, so your shoulders and arms are working the entire time. The Shoulder Tap keeps you supported on your hands too, and every tap leaves one arm holding you up for a moment, so it carries that arm and shoulder work as well.

Which Spider Crawl alternative is easiest for a beginner?

The Pelvic Tilt and the Dead Bug are the gentlest starting points, and neither needs a plank at all: both are done lying on your back. The Pelvic Tilt asks for a small, controlled tilt of your hips, and the Dead Bug adds slow opposite arm and leg movement once you can hold that position still.

Can I do Spider Crawl alternatives at home?

Yes, almost all of them need only floor space. The exception is the Flag, which needs a sturdy pole to grip. The Shoulder Tap and the Dead Bug are simplest: the Shoulder Tap holds a plank while one hand taps the opposite shoulder, and the Dead Bug lowers one arm and the opposite leg from your back. Add the Side Bridge or the Bodyweight Incline Side Plank to load one side, lying on your side with hips held up.

How do I make a Spider Crawl swap harder?

Move toward the V-sit On Floor or the Flag once the plank versions feel easy. The V-sit On Floor lifts your legs and torso together, asking more of your abs with no support. The Flag needs a vertical pole you can grip with both hands and your arms locked out; you then raise your legs until they are parallel to the ground and hold your body in a straight line, which is a much harder ask on your whole body.

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