Spider Crawl Push Up
Use pure bodyweight leverage to build control through the whole range: Spider Crawl Push Up fits into any lower-body session.
How to do 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.
Spider Crawl Push Up Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Spider Crawl Push Up Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Spider Crawl Push Up
Swap Spider Crawl Push Up For
Spider Crawl Push Up — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Spider Crawl Push Up work?
The Spider Crawl Push Up primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Spider Crawl Push Up should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Spider Crawl Push Up good for beginners?
Yes. The Spider Crawl Push Up is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Spider Crawl Push Up?
Try the Dumbbell Deadlift, Band Squat or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
