Spider Crawl Push Up
Description
The spider crawl push-up combines a Spiderman push-up (knee to elbow) with forward crawling. Each rep moves you forward along the floor, combining pressing, core rotation, and locomotion in one demanding exercise.
Muscle Group
Equipment Required
Spider Crawl Push Up Instructions
- Start in a push-up position.
- As you lower into a push-up, bring your right knee to your right elbow.
- Simultaneously step your left hand forward.
- Press up while stepping into the next position.
- On the next push-up, bring your left knee to your left elbow and step your right hand forward.
- Continue crawling forward with each push-up.
- Move low to the ground like a spider crawling.
- Aim for 10 to 20 feet of crawling or 5 to 8 reps per side.
Spider Crawl Push Up Form & Visual
Spider Crawl Push Up Benefits
- Combines pressing, core, and locomotion
- Builds full-body coordination
- Develops hip mobility and core rotation
- No equipment needed
- Challenging and engaging
- Builds cardiovascular conditioning
Spider Crawl Push Up Muscles Worked
- Pectoralis major
- Triceps brachii
- Obliques (knee to elbow)
- Hip flexors
- Core (heavy stabilizer)
- Anterior deltoid
Spider Crawl Push Up Variations & Alternatives
- Spiderman Push-Up (stationary)
- Standard Push-Up
- Bear Crawl
- Inchworm
- Mountain Climber
