Spider Crawl Push up
- Target muscle
- Gluteus Medius, Rectus Abdominis
- Synergist muscles
- Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head, Quadriceps, Tensor Fasciae Latae, Triceps Brachii
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The spider crawl push up is a dynamic bodyweight strength exercise that primarily targets the gluteus medius and rectus abdominis while simultaneously working the chest, shoulders, triceps, and quadriceps. By bringing one knee toward the same-side elbow at the bottom of each push up, it adds hip mobility and core anti-rotation demands to a standard push up, making it a compound movement that trains the upper body and core together.
How to do the Spider Crawl Push up
- 1Start in a high plank position with your hands shoulder-width apart, arms straight, and your body forming a straight line from head to heels.
- 2Brace your core, squeeze your glutes, and ensure your hips are level — neither sagging nor piking up.
- 3Begin lowering your chest toward the floor by bending your elbows at a 45–60° angle to your torso.
- 4As you descend, lift your right foot and bring your right knee forward and out to the side, aiming to touch it to your right elbow at the bottom position.
- 5Hold the bottom briefly with your chest close to the floor and your knee near your elbow, maintaining a neutral spine.
- 6Press back up to the starting plank position while simultaneously returning your right foot to the floor.
- 7Repeat the movement on the left side, driving your left knee toward your left elbow on the next descent.
- 8Continue alternating sides for the desired number of reps, keeping your hips square and your core tight throughout.
Form tips
- Move the knee and the push up descent together in one smooth motion — don't bring the knee up first and then lower; coordinate them so they arrive at the bottom simultaneously.
- Keep your hips level and resist any twisting or rotating as you drive the knee outward; the challenge is controlling that rotation.
- If your wrists feel strained, place your hands on push up handles or fists to keep your wrists neutral.
- Slow the tempo — a 2-second descent and 1-second pause at the bottom increases time under tension on both the core and the chest.
- If full range of motion is difficult, perform the movement from your knees until you build the hip flexibility and pushing strength needed.
Common mistakes
- Letting the hips rotate or hike up as the knee comes forward, which shifts load away from the target muscles and stresses the lower back.
- Only lowering partway before bringing the knee in, which reduces chest engagement and turns the rep into a knee drive drill rather than a push up.
- Holding your breath at the bottom — exhale as you press up to maintain intra-abdominal pressure and avoid unnecessary tension in the neck.
- Flaring the elbows out past 75°, which places excessive stress on the shoulder joint instead of loading the chest and triceps.
- Rushing through reps to maintain momentum — each rep should be controlled so the gluteus medius and core actually stabilize the movement.
Frequently asked questions
What muscles does the spider crawl push up work?
The primary targets are the gluteus medius and rectus abdominis. The main synergists are the anterior deltoid, pectoralis major (both sternal and clavicular heads), triceps brachii, quadriceps, gluteus maximus, and tensor fasciae latae.
Is the spider crawl push up good for beginners?
It is moderately challenging for beginners because it requires both pushing strength and hip mobility at the same time. Start by mastering a standard push up first, then add the knee drive once you can perform 10 or more clean reps.
How many sets and reps should I do?
For strength and core stability, 3–4 sets of 8–12 reps per side works well. Count each knee drive as one rep, alternating sides each time, so a set of 10 means 5 drives per side.
What is the difference between a spider crawl push up and a mountain climber?
Both drive the knee toward the elbow, but the spider crawl push up adds a full push up in between each knee drive, making each rep far more demanding on the chest and triceps. Mountain climbers keep the arms locked out and focus almost entirely on hip flexion speed and core endurance.
What equipment do I need for the spider crawl push up?
No equipment is required — it is a pure bodyweight exercise. A non-slip surface or exercise mat is recommended to keep your hands from sliding during the movement.
