Spider Crawl Push Up

Spider Crawl Push Up


This exercise involves starting in a push-up position and then crawling forward with your hands and feet while keeping your body low to the ground. Once you have crawled forward a few steps, perform a push-up before continuing to crawl forward. This exercise targets the chest, shoulders, triceps, and core muscles.

Muscle Group

Equipment Required

Spider Crawl Push Up Instructions

  1. Start in a push up position with your hands shoulder-width apart and your feet hip-width apart.
  2. Lower your body down towards the ground, keeping your elbows close to your body.
  3. As you push back up, bring your right knee up towards your right elbow.
  4. Return your right foot to the starting position and repeat the push up, this time bringing your left knee up towards your left elbow.
  5. Continue alternating between the spider crawl and push up for the desired number of repetitions.

Spider Crawl Push Up Form & Visual

Spider Crawl Push Up

Spider Crawl Push Up Benefits

  • Targets multiple muscle groups including chest, shoulders, triceps, and core
  • Improves upper body strength and endurance
  • Increases stability and balance
  • Engages the entire body for a full-body workout
  • Can be modified for different fitness levels
  • Provides a cardiovascular challenge for added calorie burn

Spider Crawl Push Up Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (deltoids)
  • Triceps
  • Core muscles (abdominals and obliques)
  • Back muscles (latissimus dorsi and erector spinae)

Spider Crawl Push Up Variations & Alternatives