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 challenges the gluteus medius and rectus abdominis as primary stabilizers, while recruiting the pectoralis major, anterior deltoid, triceps brachii, quadriceps, gluteus maximus, and tensor fasciae latae as synergists. By pairing a full push-up with a same-side knee drive toward the elbow on each rep, it builds upper-body pushing strength, core anti-rotation stability, and hip mobility in a single compound movement.
How to do the Spider Crawl Push up
- 1Start in a high push-up position with your hands slightly wider than shoulder-width, wrists stacked under your shoulders, and your body forming a straight line from head to heels.
- 2Brace your core and squeeze your glutes so your hips are level — neither sagging toward the floor nor piking toward the ceiling.
- 3Begin lowering your chest toward the floor by bending your elbows at roughly a 45° angle to your torso.
- 4As you descend, simultaneously drive your right knee out and forward toward your right elbow, keeping your foot off the ground.
- 5Reach the bottom of the push-up with your chest just above the floor and your right knee near your right elbow.
- 6Press back up to the starting position, extending your arms fully while returning your right leg to its original position.
- 7On the next rep, drive your left knee toward your left elbow as you descend into the push-up.
- 8Continue alternating sides in a controlled, rhythmic pattern for the desired number of reps or time.
Form tips
- Keep your hips square and level throughout — resist any urge to rotate the pelvis as you drive the knee out to the side.
- Initiate the knee drive and the push-up descent at the same time so both movements arrive at the bottom position together.
- Breathe in as you lower and drive the knee out; exhale forcefully as you press back up.
- Move at a deliberate, controlled pace rather than rushing — speed sacrifices the core stability and hip control that make this exercise effective.
- If wrist discomfort occurs, perform the movement on push-up handles or your fists to maintain a neutral wrist position.
Common mistakes
- Letting the hips sag or rotate during the knee drive, which reduces core engagement and places excess stress on the lower back.
- Flaring the elbows out past 75°, which overloads the shoulder joint rather than loading the chest and triceps — keep them at roughly a 45° angle to your torso.
- Rushing through reps with momentum, which diminishes the stability demand on the gluteus medius and rectus abdominis.
- Driving the knee toward the opposite elbow instead of the same-side elbow, which alters the intended movement pattern and reduces hip abductor engagement.
- Allowing the head to drop or the chin to jut forward at the bottom — keep a neutral neck and look slightly ahead of your hands throughout.
Frequently asked questions
What muscles does the spider crawl push up work?
The primary muscles are the gluteus medius and rectus abdominis, which stabilize the hips and core throughout. Synergists include the pectoralis major (clavicular and sternal heads), anterior deltoid, triceps brachii, quadriceps, gluteus maximus, and tensor fasciae latae.
How is the spider crawl push up different from a regular push up?
Unlike a standard push up, the spider crawl variation adds a same-side knee drive toward the elbow on each rep. This increases hip mobility demands, recruits the gluteus medius and core anti-rotation stabilizers far more heavily, and turns a primarily upper-body movement into a full-body exercise.
Is the spider crawl push up suitable for beginners?
It is best suited to those who can already perform several standard push-ups with solid form, since the knee drive adds coordination and stability demands on top of the basic movement. Beginners should build standard push-up strength first before progressing to this variation.
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 on each rep, making it significantly more demanding on the pectoralis major, anterior deltoid, and triceps. Mountain climbers keep the arms locked out and focus almost entirely on hip flexion speed and core endurance.
How many sets and reps should I do for the spider crawl push up?
For strength and stability, 3–4 sets of 6–10 reps per side is a solid starting point — count each knee drive as one rep and alternate sides, so a set of 12 equals 6 reps per side. For conditioning, time-based sets of 20–30 seconds work well.
