Spider Crawl Push Up 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Spider Crawl Push Up is a dynamic bodyweight exercise that primarily targets the glutes while also engaging the obliques as a secondary muscle group. It combines a traditional push-up with a knee-to-elbow movement, requiring the practitioner to lower their body toward the ground while simultaneously bringing one knee toward the corresponding elbow. This movement pattern not only strengthens the chest, shoulders, and triceps through the push-up, but also activates the glutes and challenges core stability and oblique engagement. Repeating the exercise on alternating sides helps improve coordination, mobility, and full-body strength, making it an effective compound movement for both the upper and lower body.
How to Perform
Begin in a standard push-up stance with your hands placed shoulder-width apart and your body forming a straight line from head to heels.
As you lower your chest toward the floor, lift one knee and guide it toward the elbow on the same side, keeping your movement controlled.
Press back up to the starting position while simultaneously returning the lifted leg to its original position, maintaining stability through your core and glutes.
On the next repetition, perform the same motion on the opposite side, bringing the other knee toward its corresponding elbow.
Continue alternating sides in a smooth, rhythmic manner for the desired number of repetitions, focusing on keeping your spine neutral, hips aligned, and your glutes and obliques engaged throughout.
Avoid letting your hips sag or your back arch; control your breathing by inhaling as you lower down and exhaling as you push up.
Maintain a steady pace, emphasizing quality of movement over speed, to maximize glute activation and core engagement while minimizing strain on your shoulders and lower back.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate Your Core: Keep your abdominal muscles engaged throughout the exercise to stabilize your spine and maintain proper alignment. Avoid letting your hips drop toward the floor or lift excessively; a tight core keeps your body steady and protects your lower back.
Perform Movements with Control: Move deliberately rather than rushing each repetition. Controlled motion ensures that the glutes, obliques, and upper body muscles are fully engaged and reduces the risk of injury.
Focus on Breathing: Coordinate your breath with your movements. Draw a deep breath in as you lower your chest toward the floor, and exhale while pressing back to the starting position. Proper breathing supports muscle activation and helps maintain rhythm and endurance during the exercise.
How Not to Perform
Do Not Let Your Hips Drop or Rise: Avoid sagging your hips toward the floor or lifting them too high. This misalignment shifts tension away from the glutes and obliques and can strain your lower back.
Do Not Rush the Movement: Skipping the controlled motion reduces the engagement of the target muscles and increases the risk of injury. Each push-up and knee-to-elbow movement should be deliberate.
Do Not Twist the Spine Excessively: Over-rotating your torso when bringing the knee to the elbow can strain the obliques and lower back. Keep the rotation controlled and moderate.
Do Not Let Elbows Flare Out: Allowing your elbows to flare too much away from your body reduces shoulder stability and can cause shoulder discomfort or injury. Keep elbows angled slightly inward.
Do Not Hold Your Breath: Holding your breath decreases oxygen flow to muscles and can reduce endurance. Coordinate breathing: inhale while lowering, exhale while pushing up.
Do Not Lock Your Knees or Shoulders: Fully locking joints at the top of the push-up wastes energy and reduces muscle activation. Keep a soft bend in elbows and knees for continuous tension.
Do Not Let the Leg Drag or Collapse: The lifted knee should move smoothly toward the elbow; dragging it or letting it collapse reduces glute and core activation and diminishes the exercise’s effectiveness.
Do Not Compromise Head and Neck Position: Looking too far up or down strains the neck. Keep your gaze slightly ahead and maintain a neutral spine throughout the movement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
