Spider Crawl Push Up exercise animated demonstration

Animated GIF · Available via API

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Spider Crawl Push Up

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Intermediate

target Target Muscle Groups

Primary: Glutes accessibility Upper Legs
Core Chest Shoulders

fitness_center Equipment

Body Weight

Category

strength

Mechanic

compound

Cal/min

5.5

Force

push

Spider Crawl Push Up is a intermediate multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Core and Chest.

list_alt Step-by-Step Instructions

1

Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.

2

Bring your right knee towards your right elbow, keeping it off the ground.

3

As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.

4

Push back up to the starting position and repeat with your left knee towards your left elbow.

5

Continue alternating sides for the desired number of repetitions.

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Access Spider Crawl Push Up and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.

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