Spider Crawl Push Up

Setup

1. 01Start in a strong plank with hands under the shoulders.
2. 02Squeeze the glutes and brace the trunk into a straight line.
3. 03Set the feet about hip width for a stable base.
4. 04Look slightly ahead of the hands to keep the neck neutral.

Execution

1. 01Lower into a push-up while driving one knee out and up toward the same-side elbow.
2. 02Touch the low point of the push-up with the knee beside the elbow.
3. 03Press back up as the leg returns to the plank.
4. 04Repeat on the other side, alternating each rep.

Checkpoints

• -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.

Common mistakes

• -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.