PlanWorkouts

Exercise 0778 · REF P9GFBME

Spider Crawl Push Up exercise animation

Spider Crawl Push Up

Category
Upper Legs
Equipment
Body Weight
Target
Glutes

Bringing the knee up toward the elbow between push-up reps adds a rotational core and hip flexor demand on top of the standard chest and triceps work, turning a push-up into something closer to a moving plank. It's a favorite in bodyweight circuits because it trains pressing strength and core stability in the same rep instead of as separate exercises. Keep the hips level — this one exposes a weak core fast.

How to Do the Spider Crawl Push Up

  1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Bring your right knee towards your right elbow, keeping it off the ground.
  3. As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
  4. Push back up to the starting position and repeat with your left knee towards your left elbow.
  5. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Spider Crawl Push Up primarily targets the Glutes, with Core as the primary synergist muscle group, along with the Chest, Shoulders.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Spider Crawl Push Up work?
The Spider Crawl Push Up primarily targets the glutes, with the core and chest, shoulders assisting.
What equipment do I need for the Spider Crawl Push Up?
The Spider Crawl Push Up is done with no equipment — just body weight.
What's a good alternative to the Spider Crawl Push Up?
If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.