Upper Legs Exercise · Body Weight

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Spider Crawl Push Up

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.

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Also known as: Spider Crawl Pushup

Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Spider Crawl Push Up

1. Get into a push-up position with your hands set slightly wider than shoulder width and your feet together.
2. Bring your right knee toward your right elbow, keeping it off the floor.
3. As you draw your right knee back, simultaneously lower your body toward the floor by bending your elbows.
4. Push back up to the starting position, then repeat by bringing your left knee toward your left elbow.
5. Continue alternating sides for your target number of reps.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Spider Crawl Push Up mainly targets your Glutes, with your Core helping support the movement, along with your Chest, Shoulders.

More Upper Legs Exercises

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

More Glutes Exercises

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

FAQ

What muscles does the Spider Crawl Push Up work?

The Spider Crawl Push Up mainly works your glutes. It also helps strengthen your core and chest, shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Spider Crawl Push Up?

You do the Spider Crawl Push Up with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Spider Crawl Push Up?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Spider Crawl Push Up?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.