Spider Crawl Push up Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Body weight
- Body Part
- Waist
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Rectus Abdominis, Tensor Fasciae Latae, Triceps Brachii, Pectoralis Major, Quadriceps, Pectoralis Major Sternal Head, Gluteus Maximus, Deltoid Anterior, Pectoralis Major Clavicular Head
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Crawl Push-up
How to: Spider Crawl Push up
- Start in a plank position with your hands under your shoulders.
- As you lower into a push-up, bring one knee towards your elbow, simulating a crawling motion.
- Push back up to the starting position and alternate legs.
Common Mistakes
- Letting hips sag or rise too high.
- Rushing through the movement.
- Not maintaining shoulder alignment.
Modifications
- Perform the exercise on your knees for reduced intensity.
- Use a stable surface to support your hands if needed.
Tips
- Keep your core engaged throughout the movement.
- Maintain a neutral spine to avoid back strain.
- Move slowly and with control to maximize effectiveness.
Spider Crawl Push up Alternatives
Tags
core
strength
push-up
glutes
waist
intermediate