Spider Crawl Push-Up
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCompound · Push
Driving a knee toward the same-side elbow while you lower folds hip flexion and oblique work into the descent of every rep, which is why the glutes and abs headline over the chest. The crawling knee also narrows your base mid-rep, so tempo matters far more than rep count.
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.
Tip: Screw your hands into the floor as if turning the fingers outward to set the shoulders before each set.
Muscles worked
Primary
Glutes · Legs
Squeezing the glutes locks the hips in line with the torso and stops the lower back from arching.
Secondary
- Abs — The abs hold the body rigid so the hips do not sag, which is why a push-up is also a moving plank.
- Pectorals — The chest drives the arms together as you push, and it is loaded most in the bottom half of the rep when the elbows are bent.
- Delts — The front delts assist the chest, especially on decline variations where the feet are elevated.
Common mistakes
- Hips sagging or piked — the body should stay a straight line from head to heels; squeeze the glutes and brace the abs before each rep.
- Elbows flared to 90 degrees — flaring the arms out wide loads the shoulder joint; keep the elbows tucked to about 45 degrees from the torso.
- Cutting the bottom short — chest should come to within a fist of the floor; if that means fewer reps, do fewer reps.
- Head dropping first — the chin reaching for the floor makes it look like a rep when it is not; keep the head neutral and lead with the chest.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Push-ups work as a warm-up before bench press, as a finisher after chest work or as the main push exercise when training with no equipment. Superset them with inverted rows or a band pull-apart for balance.
Variations and alternatives
Similar exercises
Alternatives
Easier and harder
Frequently asked questions
What muscles does the Spider Crawl Push-Up work?
The Spider Crawl Push-Up primarily works the glutes. It also involves the abs, pectorals and delts, which assist the movement and stabilise the joints.
Is the Spider Crawl Push-Up good for beginners?
Not as a starting point. The Spider Crawl Push-Up is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Spider Crawl Push-Up?
If you cannot do the Spider Crawl Push-Up, try the Archer Push-Up, the Clock Push-Up or the Superman Push-Up. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Spider Crawl Push-Up, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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