Spider Crawl Push-up

Instructions

1
Start in a plank position with hands shoulder-width apart, arms fully extended, shoulders directly over wrists, body forming a straight line from head to heels, core engaged and tight
2
Maintain neutral spine alignment, engage core muscles, keep hands flat on ground with fingers spread for stability, position legs together or slightly apart with weight distributed evenly
3
Lower one leg by bending the knee, bringing the lower leg up toward the torso in a controlled manner while maintaining plank position with upper body stable and core tight throughout
4
Extend the leg back to starting position in a controlled motion, return to full plank with both legs extended, repeat for prescribed reps before alternating legs
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESRectus Femoris, Vastus Lateralis, Vastus Medialis, Gluteus Maximus
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Quadriceps growth, the Spider Crawl Push-up stands out as a highly efficient Strength, Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Chest, Hips stability and proprioception during heavy loads.

Common Mistakes

  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest, Hips.
  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Quadriceps and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Rectus Femoris, Vastus Lateralis, Vastus Medialis, Gluteus Maximus to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Spider Crawl Push-up
  • Cable Spider Crawl Push-up
  • Banded Spider Crawl Push-up

Beginner Tips

If you are new to the Spider Crawl Push-up , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions