Glutes exercise · body weight
Spider Crawl Push Up
The spider crawl push up is a bodyweight exercise that targets the glutes, with the core, chest and shoulders assisting.
- Target muscle
- Glutes
- Also works
- Core, chest, shoulders
- Equipment
- Body weight
- Body part
- Upper legs
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The core, chest and shoulders work as secondary muscles. See all glute exercises or every bodyweight exercise.
