Spider Crawl Push-Up
Spider Crawl Push-Up Exercise Description
The Spider Crawl Push-up is a push-up variation that pairs a strong plank with an ipsilateral knee‑to‑elbow drive. It primarily targets the chest (pectoralis major), triceps, and anterior deltoids while demanding core stability from the rectus abdominis and external obliques to resist trunk rotation. The serratus anterior and other scapular stabilizers help control shoulder position, and the hip flexors assist during the knee lift. Alternating the knee drive increases unilateral loading and coordination demands without sacrificing a neutral spine. Executed with controlled motion and consistent body tension, this drill reinforces horizontal pressing mechanics with integrated core control and hip mobility.
- Muscle Groups: Chest, Pecs, Triceps
- Target Muscles: Pectoralis Major - Sternal Head, Triceps Brachii - Lateral Head
- Assisting Muscles: Deltoid - Anterior
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Rectus Abdominis, Serratus Anterior
- Body Area: Upper Body
- Body Parts: Arms, Chest, Upper Arms
- Body Surface: Back, Front
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors, Horizontal Shoulder Adduction
- Joint Involvement: Multi-joint
- Muscle Location: Mid Chest, Outer Tricep
- Movement Direction: Horizontal
- Muscle Position: Anterior, Posterior
- Gender: Female
How To Do The Spider Crawl Push-Up Exercise
‘- Start in a high plank: hands slightly wider than shoulders, wrists stacked, fingers spread, feet hip-width.
– Align head-to-heels in a straight line; ribs down; slight posterior pelvic tilt; brace abdominals and glutes.
– Create shoulder torque by “screwing” the palms into the floor; keep shoulders away from ears.
– Inhale. Bend the elbows to lower the chest, keeping elbows about 30–45 degrees from the torso; neck neutral.
– As you descend, draw the right knee toward the right elbow without letting the foot touch the floor.
– Keep hips level and square; resist trunk rotation; maintain a neutral lumbar spine.
– Press the floor away to return to the plank while the right foot steps back to start; allow the shoulder blades to protract at the top.
– Exhale on the press; continue breathing—avoid breath‑holding.
– Alternate sides each repetition, bringing the left knee toward the left elbow.
– Quality checks: no elbow flare past ~45 degrees, no hip sag or pike, and no head jutting; move with control through a comfortable, pain‑free range.
Spider Crawl Push-Up Tips
‘- Start in a high plank with hands slightly wider than shoulders, wrists stacked under them, fingers spread, and feet hip-width apart.
– Keep a straight line from head to heels with ribs down, a slight posterior pelvic tilt, and abdominals and glutes braced.
– Create shoulder torque by “screwing” your palms into the floor and keep your shoulders away from your ears.
– Bend your elbows to lower the chest with elbows about 30–45 degrees from your torso and your neck neutral.
– As you descend, drive the right knee toward the right elbow without letting the foot touch the floor.
– Keep hips level and square, resisting trunk rotation and maintaining a neutral lumbar spine.
– Press the floor away to return to the plank and allow the shoulder blades to protract at the top.
– Exhale on the press and continue breathing throughout the set; avoid breath-holding.
– Alternate sides each repetition, bringing the left knee toward the left elbow after the right.
– Move with control through a comfortable, pain-free range, avoiding elbow flare past ~45 degrees, hip sag or pike, and head jutting.
Spider Crawl Push-Up Beginner Introduction
The Spider Crawl Push-up combines a classic push-up with a crawling-style leg action for a full-body bodyweight challenge. Performed from a high plank, it links upper-body pressing with a same-side knee drive toward the elbow, so the chest, triceps, and front shoulders work at the same time as the abs and side abs. Muscles around the rib cage and shoulder blades contribute to shoulder control, while the front of the hips powers the leg lift. Because only one leg moves at a time, each repetition loads one side more heavily, increasing the demand on balance and coordination.
This variation places a strong emphasis on staying braced through the midsection and resisting unwanted twisting through the torso as the knee travels forward. Done with smooth, deliberate pacing and firm tension from head to heels, it encourages clean push-up technique while tying in core strength and hip movement. The alternating pattern keeps the spine long and organized while reinforcing the feeling of pushing the floor away with a stable, connected body.