Spider Crawl Push-up

Muscles involved

GlutesAbsChest

How to do it

1. Get into a high plank position with your hands shoulder-width apart. 2. Lift one foot off the floor and externally rotate the corresponding leg. 3. Bring your knee towards the outside elbow of the same side. 4. Alternate the movement with the other leg and continue in a coordinated manner.

Equipment required

Peso corporal

Muscles worked

MaleFemale

Gluteus mediusRectus abdominisAnterior deltoidGluteus maximusPectoralis major clavicular headPectoralis major sternal headQuadricepsTensor fasciae lataeTriceps brachii

Tips

- Keep your core extremely firm to prevent your hips from swaying. - The movement of the knee towards the elbow should be controlled, not brusque. - Alternate sides fluidly, maintaining constant breathing.

Difficulty