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All exercises

Spider crawl push up

Advanced

Spider crawl push up is a compound bodyweight exercise for the glutes, also working the abs, chest, and front delts.

What it works

Primary muscle

Glutes

Also works

AbsChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Reps
Suggested rest
1 min

How to do it

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

What to do instead

  • Archer push upBodyweight
  • Clock push-upBodyweight
  • Superman push-upBodyweight
  • Suspended push-upBodyweight
  • Full planche push-upBodyweight
  • Single arm push-upBodyweight

Easier variations

  • Push-up inside leg kickBodyweight
Logged today · 1 min restSpider crawl push up

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