What muscles do Spider Crawl Push-ups work?

Spider Crawl Push-ups primarily target your chest, triceps, shoulders, abs, and obliques, while also engaging the back for stability. This movement combines upper body pushing strength with core and hip activation, making it a full-body calisthenics exercise.

Do I need any equipment for Spider Crawl Push-ups?

Spider Crawl Push-ups are a bodyweight-only exercise, so no equipment is required. All you need is enough floor space to perform the movement safely, making it ideal for home workouts or outdoor training.

Are Spider Crawl Push-ups suitable for beginners?

This exercise is challenging for beginners because it requires both push-up strength and core stability with hip mobility. If you are new, start with regular push-ups or knee push-ups, then progress to adding the spider crawl motion once your strength improves.

What are common mistakes to avoid when doing Spider Crawl Push-ups?

Common mistakes include letting your hips sag, rotating your body excessively, or rushing through the movement. Focus on keeping your core tight, moving smoothly, and maintaining a controlled range of motion to prevent strain and maximize muscle engagement.

How many sets and reps should I do for Spider Crawl Push-ups?

For general fitness, aim for 3–4 sets of 8–12 reps per side. Advanced athletes can increase repetitions or add a slow tempo for extra intensity, but maintaining proper form should always be the priority.

Are Spider Crawl Push-ups safe for people with shoulder or wrist issues?

If you have shoulder or wrist problems, proceed with caution, as the push-up position places load on these joints. Consider modifying with raised hands on a bench or perform plank knee-drives instead to reduce pressure.

What are some variations of Spider Crawl Push-ups for progression?

You can make Spider Crawl Push-ups harder by adding a pause at the bottom, performing them on one leg, or incorporating a plyometric push-up between sides. For an easier variation, slow the movement down or decrease the range of knee drive until your strength improves.

Spider Crawl Push-up

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Begin in a push-up position with your body straight and hands shoulder-width apart. As you lower into a push-up, bring one knee toward the same-side elbow, then return to the starting position and alternate sides. Keep your core engaged and hips level throughout the movement.

Step-by-Step Instructions

Start in a push-up position with your hands shoulder-width apart and your body in a straight line from head to heels.
As you lower your body towards the floor, bring your right knee up towards your right elbow.
Push back up to the starting position and repeat the movement on the other side.
Continue alternating sides for the desired number of repetitions.

Explore more chest exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Rotate Push-Up

Chest

Shoulders

Bodyweight

Push-Up to Side Plank

Chest

Abs

Bodyweight

Close-Grip Push-Up on Dumbbells

Chest

Triceps

Dumbbell

Kettlebell Turkish Get-Up (Squat Style)

Upper Legs

Abs

Kettlebell

Frequently Asked Questions

What muscles do Spider Crawl Push-ups work?: Spider Crawl Push-ups primarily target your chest, triceps, shoulders, abs, and obliques, while also engaging the back for stability. This movement combines upper body pushing strength with core and hip activation, making it a full-body calisthenics exercise.
Do I need any equipment for Spider Crawl Push-ups?: Spider Crawl Push-ups are a bodyweight-only exercise, so no equipment is required. All you need is enough floor space to perform the movement safely, making it ideal for home workouts or outdoor training.
Are Spider Crawl Push-ups suitable for beginners?: This exercise is challenging for beginners because it requires both push-up strength and core stability with hip mobility. If you are new, start with regular push-ups or knee push-ups, then progress to adding the spider crawl motion once your strength improves.
What are common mistakes to avoid when doing Spider Crawl Push-ups?: Common mistakes include letting your hips sag, rotating your body excessively, or rushing through the movement. Focus on keeping your core tight, moving smoothly, and maintaining a controlled range of motion to prevent strain and maximize muscle engagement.
How many sets and reps should I do for Spider Crawl Push-ups?: For general fitness, aim for 3–4 sets of 8–12 reps per side. Advanced athletes can increase repetitions or add a slow tempo for extra intensity, but maintaining proper form should always be the priority.
Are Spider Crawl Push-ups safe for people with shoulder or wrist issues?: If you have shoulder or wrist problems, proceed with caution, as the push-up position places load on these joints. Consider modifying with raised hands on a bench or perform plank knee-drives instead to reduce pressure.
What are some variations of Spider Crawl Push-ups for progression?: You can make Spider Crawl Push-ups harder by adding a pause at the bottom, performing them on one leg, or incorporating a plyometric push-up between sides. For an easier variation, slow the movement down or decrease the range of knee drive until your strength improves.