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Spider Crawl Push Up

🏋️ Calisthenics / Bodyweight · Legs

Log it by text

Reps
/spider_crawl_push_up 15
also valid: /spider-crawl-push-up 15 · /spider crawl push up 15
Sets × Reps
/spider_crawl_push_up 3x10
also valid: /spider-crawl-push-up 3x10 · /spider crawl push up 3x10 · /log spider_crawl_push_up 3x10
Sets × Reps @ Weight
/spider_crawl_push_up 3x10@45
also valid: /spider-crawl-push-up 3x10@45 · /spider crawl push up 3x10@45 · /log spider_crawl_push_up 3x10@45

Underscores, dashes, and spaces are interchangeable — every spelling above logs the same exercise.

Demonstration

Spider Crawl Push Up demonstration animation
Demo: Spider Crawl Push Up — © Gym visual

How to perform

🎯 GlutesCoreChestShoulders🛠 Body Weight
  1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
  2. Bring your right knee towards your right elbow, keeping it off the ground.
  3. As you bring your right knee back, simultaneously lower your body towards the ground by bending your elbows.
  4. Push back up to the starting position and repeat with your left knee towards your left elbow.
  5. Continue alternating sides for the desired number of repetitions.

Related Calisthenics / Bodyweight exercises

Arms Apart Circular Toe TouchAtg Split SquatBackward JumpBalance BoardBasic Toe TouchBench Hip ExtensionBent Knee Lying TwistBodyweight Drop Jump SquatBox Pistol SquatBulgarian Split SquatButterfly Yoga PoseCalf Raise
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