glutesbody weight
spider crawl push up
spider crawl push up is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
Step 2. Bring your right knee towards your right elbow, keeping it off the ground.
Step 3. As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
Step 4. Push back up to the starting position and repeat with your left knee towards your left elbow.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
corechestshoulders
Primary body parts
thighsglutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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