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Spider Crawl Push-up
Muscles involved
The spider crawl push-up drives a knee to the elbow on each rep. It trains the chest and core and opens the hips.
How to do it
- Get into a high plank position with your hands shoulder-width apart.
- Lift one foot off the floor and externally rotate the corresponding leg.
- Bring your knee towards the outside elbow of the same side.
- Alternate the movement with the other leg and continue in a coordinated manner.
Equipment required
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.
Difficulty
IntermedioFrequently asked questions
Spider Crawl Push-up: which muscles does it work?
Spider Crawl Push-up mainly works: Chest, Triceps, Obliques. It also involves: Pectoralis major sternal head, Pectoralis major clavicular head, Triceps brachii, Anterior deltoid, Rectus abdominis.
What is Spider Crawl Push-up good for?
The spider crawl push-up drives a knee to the elbow on each rep. It trains the chest and core and opens the hips.
How do you do Spider Crawl Push-up with proper form?
- 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.
Similar exercises
Variations and complementary movements
