Spider Crawl Push-Up - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Spider Crawl Push-Up

Step by step instructions, muscle activation and variants for the Spider Crawl Push-Up.

MediumTricepsMiddle chest

About this exercise

The Spider Crawl Push-Up is a dynamic bodyweight exercise that combines a push-up with a lateral knee drive, challenging the chest, triceps, and core while engaging the hip flexors and glutes. Each rep alternates sides, demanding stability and coordination throughout the movement.

How to Perform

  • Start in a high push-up position with your body in a straight line from head to heels
  • Brace your core and keep your hips level throughout the movement
  • As you lower your chest toward the floor, bring one knee out to the side toward your elbow on the same side
  • Hold the lowered position briefly, then press back up while returning your foot to the starting position
  • Alternate sides on each rep, driving the opposite knee to the elbow as you descend
  • Keep your elbows at roughly a 45-degree angle to your torso during the push-up
  • Maintain a neutral spine — avoid letting the hips sag or pike up

Muscle Activation

Primary
TricepsMiddle chest
Secondary
CoreFront shouldersObliquesOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Spider Crawl Push-Up

The Spider Crawl Push-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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