Upper Legs Exercise · Body Weight
Spider Crawl Push Up
Also known as: Spider Crawl Pushup
- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Spider Crawl Push Up is a targeted isolation upper legs movement designed to train the Glutes with direct engagement of the Chest, Shoulders.
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
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
- Get into a push-up position with your hands set slightly wider than shoulder width and your feet together.
- Bring your right knee toward your right elbow, keeping it off the floor.
- As you draw your right knee back, simultaneously lower your body toward the floor by bending your elbows.
- Push back up to the starting position, then repeat by bringing your left knee toward your left elbow.
- Continue alternating sides for your target number of reps.
Recommended Sets & Reps by Training Goal
65–75% 1RM · 60s rest
50–60% 1RM · 30–45s rest
Controlled 3s eccentric · 60s rest
Biomechanical & Joint Load Cues
Controlled plane of motion engaging target synergist muscle groups. Focus on deliberate eccentric control (2-3s) and active range of motion.
Common Mechanical Mistakes & Form Errors to Avoid
- Uncontrolled Lifting Tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.
- Spine Hyperextension: Compensating for limited joint range of motion by arching the lower back risks spinal facet strain.
- Unstable Foot Base: Poor foot position causing balance loss during movement execution creates energy leaks and injury risk.
Proper Breathing Patterns & Core Engagement
Inhale during eccentric lowering phase; exhale during concentric work phase.
Add the Spider Crawl Push Up to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Injury Modification & Joint Safety
Stop immediately if movement causes sharp joint or tendon pain; substitute with a joint-friendly variant. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
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
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
Equipment Alternatives
Don't have body weight? These target the same glutes with different equipment.
FAQ
- What muscles does the Spider Crawl Push Up work?
- The Spider Crawl Push Up primarily targets the glutes as the primary agonist. Synergist assistance is provided by the core along with the chest, shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Spider Crawl Push Up?
- The Spider Crawl Push Up is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Spider Crawl Push Up?
- The most frequent error is uncontrolled lifting tempo: Rushing through reps without establishing mind-muscle connection or eccentric control reduces muscle fiber tension.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Spider Crawl Push Up?
- For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.
- 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 Band Bent-Over Hip Extension targets the same glutes using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.