TETSUSpider Crawl Push Up
The Spider Crawl Push Up is a bodyweight exercise for the upper legs that primarily targets the glutes, with the core, chest and shoulders assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Spider Crawl Push Up
- 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.
- As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
- Push back up to the starting position and repeat with your left knee towards your left elbow.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Spider Crawl Push Up work?
The Spider Crawl Push Up primarily targets the glutes. The core, chest and shoulders work as supporting muscles.
What equipment do I need for the Spider Crawl Push Up?
None. The Spider Crawl Push Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Spider Crawl Push Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Spider Crawl Push Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
Track it in Tetsu
Log your sets, see your glutes volume climb, and let AI plan your week. Scan the code or grab the app — free to start.