TETSUBand Hip Lift vs Spider Crawl Push Up
The Band Hip Lift and the Spider Crawl Push Up both train the glutes as their primary muscle. The Band Hip Lift uses a band while the Spider Crawl Push Up is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Band Hip Lift | Spider Crawl Push Up | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | hamstrings and quadriceps | core, chest and shoulders |
| Equipment | band | bodyweight |
| Steps in our guide | 6 | 5 |
How each one starts
Band Hip Lift — first steps
- Lie on your back with your knees bent and feet flat on the ground.
- Place a resistance band just above your knees.
Spider Crawl Push Up — first steps
- Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
- Bring your right knee towards your right elbow, keeping it off the ground.
Full step-by-step guides are linked below.
Which should you choose?
The Band Hip Lift gives accommodating resistance that peaks at the top of the range. The Spider Crawl Push Up needs no equipment and scales through leverage, tempo and reps. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the glutes adapting.
Full form guides
Common questions
Is the Band Hip Lift better than the Spider Crawl Push Up?
Neither is universally better — both train the glutes as the primary mover. The Band Hip Lift gives accommodating resistance that peaks at the top of the range, while the Spider Crawl Push Up needs no equipment and scales through leverage, tempo and reps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Band Hip Lift and the Spider Crawl Push Up in the same program?
Yes, but usually not in the same session — they overlap heavily on the glutes. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Band Hip Lift and the Spider Crawl Push Up work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — hamstrings and quadriceps for the Band Hip Lift versus core, chest and shoulders for the Spider Crawl Push Up.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.