spider crawl push up
The spider crawl push up is a challenging bodyweight exercise that combines a push-up with a dynamic knee drive, targeting the glutes, core, chest, and shoulders. It requires coordination, strength, and stability.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
glutesLOWER POST
Secondary Muscles
corechestshoulders
Instructions
- 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.
