Spider Crawl Push-up
Expert Advice
Keep your body in a straight line from head to heels and avoid sagging your hips to maintain proper form and target the right muscle groups.
How-to-do Steps
- Start in a standard push-up position with your hands shoulder-width apart.
- As you lower into the push-up, bring your right knee towards your right elbow.
- Push back up to the starting position while returning your right leg to its original position.
- Repeat the movement, this time bringing your left knee towards your left elbow.
- Continue to alternate sides with each push-up.
Track Spider Crawl Push-up in FitAI
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Muscles Worked
Spider Crawl Push-up primarily targets the Glutes, Abs, Chest, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes25%
Abs25%
Chest25%
Secondary
Shoulders15%
Quads5%
Triceps5%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Spider Crawl Push-up work?
Spider Crawl Push-up primarily targets the Glutes, Abs, Chest. Secondary muscles involved include Shoulders, Quads, Triceps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Spider Crawl Push-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Spider Crawl Push-up suitable for beginners?
Spider Crawl Push-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
