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운동 라이브러리
Spider Crawl Push Up
A push-up with an alternating knee-to-elbow crawl step that combines upper-body pressing with hip flexor drive and rotational core control.
하체맨몸Horizontal press with hip flexion
주동근
대흉근고관절 굴곡근
협응근
삼두전면 삼각근복사근둔근
장비
맨몸
패턴
Horizontal press with hip flexion
준비 자세
- 01Start in a strong plank with hands under the shoulders.
- 02Squeeze the glutes and brace the trunk into a straight line.
- 03Set the feet about hip width for a stable base.
- 04Look slightly ahead of the hands to keep the neck neutral.
수행
- 01Lower into a push-up while driving one knee out and up toward the same-side elbow.
- 02Touch the low point of the push-up with the knee beside the elbow.
- 03Press back up as the leg returns to the plank.
- 04Repeat on the other side, alternating each rep.
체크포인트
- -Hips stay level; they do not pike up or sag as the knee travels.
- -Chest reaches the same depth as a normal push-up every rep.
- -The knee moves outside the torso toward the elbow, not under the body.
- -Elbows stay at roughly 45 degrees from the torso.
흔한 실수
- -Cutting the push-up depth once the leg starts moving.
- -Twisting the hips open toward the moving leg.
- -Rushing the crawl step and losing the plank line.
- -Letting the head drop toward the floor.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 10 reps per side with strict depth.
- -Works well in circuits as a combined press and mobility drill.
- -Regress to the knee drive without the push-up if pressing depth breaks down.