The spider crawl push up is a challenging bodyweight exercise that combines a push-up with a dynamic knee drive, targeting the glutes, core, chest, and shoulders. It requires coordination, strength, and stability.
Quick Facts
How to Do Spider Crawl Push Up
Follow these step-by-step instructions to perform Spider Crawl Push Up with proper form and technique.
- 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.
Muscles Worked
Understanding which muscles Spider Crawl Push Up targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Spider Crawl Push Up
Incorporating Spider Crawl Push Up into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Glutes Development: Spider Crawl Push Up directly targets and strengthens the Glutes, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Core, Chest, and Shoulders, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Spider Crawl Push Up build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Spider Crawl Push Up safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Spider Crawl Push Up, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Glutes and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Knee Safety: Keep your knees tracking in line with your toes throughout the movement. Don't let them cave inward.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Glutes typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Spider Crawl Push Up, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.