Beginner
SPIDER CRAWL PUSH UP
Upper legs
Body Part
Glutes
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
2
Step:2 Bring your right knee towards your right elbow, keeping it off the ground.
3
Step:3 As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
4
Step:4 Push back up to the starting position and repeat with your left knee towards your left elbow.
5
Step:5 Continue alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
