How to do the Spider Crawl Push Up
Spider Crawl Push Up is an intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Core and Chest.
Spider Crawl Push Up demonstration · © GymiaFit
Spider Crawl Push Up at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Core, Chest, Shoulders
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Spider Crawl Push Up step by step
- 1Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- 2Bring your right knee towards your right elbow, keeping it off the ground.
- 3As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
- 4Push back up to the starting position and repeat with your left knee towards your left elbow.
- 5Continue alternating sides for the desired number of repetitions.
A free workout that uses it
Spider Crawl Push Up — questions
What muscles does the Spider Crawl Push Up work?
The Spider Crawl Push Up primarily targets the Glutes. It also recruits the Core, Chest, Shoulders as secondary movers.
What equipment do I need for the Spider Crawl Push Up?
None — the Spider Crawl Push Up uses your bodyweight only, so it works at home with nothing but floor space.
Is the Spider Crawl Push Up suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Spider Crawl Push Up?
Bodyweight Drop Jump Squat, Curtsey Squat, Forward Lunge (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Spider Crawl Push Up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.