Step 1

Starting Position: Lie prone (on stomach) on the floor placing your hands directly under your shoulders, fingers pointed forward and elbows positioned close to the sides of your body. Stiffen (“brace”) your abdominal muscles to stabilize your spine, depress and retract your scapulae (pull shoulders back and down) and attempt to hold these positions throughout the exercise. Gently exhale and press your body off the floor 6” keeping your entire body level with the floor and tilt your head to look forward.

Step 2

While keeping your body as close to the floor as possible perform the following sequence simultaneously:

• Drive your right knee forward, bending your knee and moving it out to the to the side of your body until your knee is level or near level with your hips, or touches your elbow, then place your foot firmly on the floor.
• Lift your left (contralateral or opposite) hand off the floor and move it forward a distance similar or slightly less than the change in your foot position (e.g., if your foot moves forward 18”, then aim to reach forward with that arm ≤ 18”).
• While some rotation of your hips and trunk is acceptable (as illustrated), attempt to minimize excessive rotation.

Step 3

From this position push forward driving the opposite limbs forward (e.g., left leg and right arm) in the same manner outlined previously and continue this spider walk movement repetitively over a distance of 30 feet (approximately 10 m). Attempt to remain low to the ground while keeping your trunk rigid throughout the movement.

Step 4

Exercise Variation: To increase the intensity of this exercise, you can extend the distance covered or increase the walking pace.

Helpful Tips:

To maximize the benefits of this exercise and reduce the potential for injury, it is important to control your movement speed and attempt to maintain a rigid torso
 
After I had already written this post last week, I saw these spiderman push-ups over at Hey Joob.

Have you ever done either of these moves? Would you think about incorporating  them into your fitness program?