How to do: Spider Crawl

Step-by-step instructions

1. 1Begin 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. 2Initiate 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. 3Return this leg to the starting position and repeat on the opposite side.

Photos & base instructions from the open-source Free Exercise DB (public domain).