Equipmentbody weight
Difficultyadvanced
glutesupper legs
Spider Crawl Push Up
The spider crawl push up is a challenging bodyweight exercise that combines a push-up with a dynamic knee drive, targeting the glutes, core, chest, and shoulders. It requires coordination, strength, and stability.
Step-by-Step Form & Technique
- 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.
Secondary Muscles
corechestshoulders
Track Spider Crawl Push Up in RepEight
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