TETSUBarbell Lunge vs Spider Crawl Push Up
The Barbell Lunge and the Spider Crawl Push Up both train the glutes as their primary muscle. The Barbell Lunge uses a barbell while the Spider Crawl Push Up is bodyweight-only. Here is how they compare and when to pick each.
Side-by-side comparison
| Barbell Lunge | Spider Crawl Push Up | |
|---|---|---|
| Primary muscle | glutes | glutes |
| Body part | upper legs | upper legs |
| Supporting muscles | quadriceps, hamstrings and calves | core, chest and shoulders |
| Equipment | barbell | bodyweight |
| Steps in our guide | 5 | 5 |
How each one starts
Barbell Lunge — first steps
- Start by standing with your feet shoulder-width apart and a barbell resting on your upper back.
- Take a step forward with your right foot, keeping your torso upright.
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 Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps. 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 Barbell Lunge better than the Spider Crawl Push Up?
Neither is universally better — both train the glutes as the primary mover. The Barbell Lunge lets you load the heaviest weights and progress in small, steady jumps, 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 Barbell Lunge 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 Barbell Lunge and the Spider Crawl Push Up work the same muscles?
The primary muscle is the same: the glutes. Supporting muscles differ slightly — quadriceps, hamstrings and calves for the Barbell Lunge 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.