October 24, 2024, 8:56 am | Read time: 3 minutes
Animal movements are particularly suitable as a warm-up and as elements of HIIT workouts. The Spiderman walk is the pinnacle of animal movements and requires a high level of coordination, strength, and endurance. Personal trainer Erik Jäger shows you how you can easily learn this exercise and incorporate it into your training.
The Spiderman walk, also known as the lizard crawl, mimics the fluid locomotion of a spider or lizard. It is the ultimate discipline among the so-called animal moves – exercises using your own body weight in which you adopt the movement pattern of a particular animal. Find out how to learn the Spiderman walk step by step below.
Overview
Excellent exercise for coordination, strength, and endurance
The Spiderman walk, or lizard crawl, looks easy but requires a high level of coordination. Strength and endurance also play significant roles in this form of locomotion and should not be underestimated. Technically speaking, it is ultimately a variation of the push-up performed in motion. The Spiderman walk particularly targets the core muscles and triceps. Personal trainer Erik Jäger particularly likes to use the Spiderman walk during a warm-up or incorporate it as an element in HIIT workouts.
Learning the Spiderman walk: preparation exercise
To familiarize yourself with the Spiderman Walk, a preliminary exercise is recommended: To do this, start in the high plank position with your arms outstretched and your body straight and tense. Now raise your left arm and right leg at the same time until they form a line with your back. Keep your balance, lower your arm and leg again, and then switch sides. If successful, you’re ready to progress to the lizard phase.
Learn the Spiderman walk: step-by-step instructions
Beginning in the high plank position, sequentially execute the following steps as you transition into a push-up:
- Step 1: Place your left hand as far forward as possible
- Step 2: Place your right foot diagonally to your right arm
- Step 3: Place your thigh on your upper arm
- Step 4: Slowly lower into the push-up position
- Step 5: Reverse and repeat steps 1 to 4 for the opposite side
Tip: It will take a few repetitions before you get the sequence down smoothly and the whole thing looks smooth. Don’t give up! Movement patterns become ingrained at some point. And when you are confident, you can try the whole thing backward.
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Spiderman walk: training recommendation from Erik Jäger
Beginners do one walk per side (approx. one meter) and back again. Pause briefly to catch your breath before attempting the sequence again. Try to keep this sequence up for one minute. Advanced or well-trained people increase the distance to up to five meters at a time and back. Three repetitions.
Small HIIT workout with Spiderman walk
Complete three rounds of this exercise sequence:
- Five-meter Spiderman walk back and forth
- Ten squats
- 20 Jumping jacks
Tip from Erik Jäger: Note the time at the end of the workout and try to improve your result by a few seconds in one of your next training sessions.