Male

Spider Crawl Push-up

Muscles involved

If you are looking to add a dynamic twist to your workout, the spider crawl push-up is an incredible choice to include in your core strength block or as an intense session finisher. By bringing your knee toward your outer elbow using only your body weight, you instantly challenge the stability of your abdomen, heavily engage your chest, and force your glutes to stay active to maintain alignment. It is a demanding, coordinated movement that drives your heart rate up, making it ideal mid-workout or near the end when you want maximum muscular exhaustion.

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

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.