Abs & core
Spider Climbers
A mountain climber where each knee comes out to the side, toward the same elbow. It works your core, especially the sides of your waist, and opens your hips.
- Works
- Core, obliques, hip flexors, front shoulders
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Start in a high plank with your hands under your shoulders and your body in a straight line.
- 2Bring one knee up toward the outside of the same elbow, opening your hip out to the side.
- 3Return that foot to the plank.
- 4Do the same with the other knee to the other elbow. Keep alternating, and pick up the pace once it feels smooth.
Cues
- Knee to the outside of the same elbow.
- Keep your hips low and level.
- Shoulders stay over your wrists.
Common mistakes
- Hips piking up. Keep your hips level with your shoulders. It's harder, and that's where your waist works.
- Knee coming straight in. Open your hip and bring the knee out to the side, toward your elbow.
- Shoulders drifting back behind your wrists. Keep your shoulders stacked over your wrists the whole set.
Easier
Step the foot toward your hand slowly instead of driving it, or put your hands on a bench.
Harder
Speed up, or pause for 1 second with your knee at your elbow.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
What's the difference between spider climbers and mountain climbers?
Mountain climbers drive the knee straight in under your chest. Spider climbers bring it out to the side, toward the same elbow, which works the sides of your waist and your hips more.
