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Spider Crawl Push-up

Spider Crawl Push-up

The Spider Crawl Push-up is an advanced variation of the traditional push-up that targets multiple muscle groups simultaneously, making it a highly effective exercise for building upper body strength and stability. This compound movement engages the chest, shoulders, triceps, and core, providing a challenging workout for those looking to take their fitness to the next level. The Spider Crawl Push-up is performed by assuming a push-up position with your hands slightly wider than shoulder-width apart. As you lower your body towards the ground, you bring one knee towards the same-side elbow, mimicking the movement of a spider crawling. As you push back up, you extend the leg back into a straight position and repeat the movement on the other side. This exercise not only works the primary muscles involved in the push-up motion but also activates the obliques and hip flexors as you bring your knee towards your elbow. The dynamic nature of this exercise engages multiple muscle fibers and increases the overall intensity of the movement. Incorporating the Spider Crawl Push-up into your workout routine can help improve upper body strength, enhance core stability, increase shoulder mobility, and promote muscle coordination. However, it's important to note that this exercise requires proper form and technique to prevent injury. Start with mastering the standard push-up before attempting advanced variations like the Spider Crawl Push-up. Remember to always listen to your body and gradually progress to more challenging exercises. As with any physical activity, it's essential to warm up adequately, maintain proper form, and consider your individual fitness level and limitations to ensure a safe and effective workout.


  • Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
  • Bend your elbows and lower your chest towards the ground, keeping your core engaged and your back flat.
  • As you push back up, bring your right knee towards your right elbow, keeping your leg off the ground.
  • Return your right leg back to the starting position as you lower your body for the next repetition.
  • Repeat the push-up, this time bringing your left knee towards your left elbow.
  • Continue alternating sides with each repetition, ensuring proper form and maintaining control throughout the exercise.

Tips & Tricks

  • Engage your core throughout the exercise to maintain stability and control.
  • Keep your shoulders aligned with your hands to avoid strain and ensure proper form.
  • Focus on a slow and controlled movement to maximize muscle activation.
  • Incorporate the spider crawl push-up into a full body workout routine for optimal results.
  • Ensure proper hydration and nutrition to support muscle recovery and growth.
  • Gradually increase the number of repetitions and sets as you build strength and endurance.
  • To challenge yourself further, elevate your feet on a stability ball or bench during the exercise.
  • Perform a thorough warm up before attempting the spider crawl push-up to prevent injury.
  • Listen to your body and modify the exercise if needed to avoid overexertion or discomfort.
  • Consult with a professional fitness trainer to ensure proper technique and form.

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