Spider Pushup

Written By: Todd Kuslikis
October 11, 2011

Spider Pushup is a great exercise for your upper body when you are feeling like the normal pushup just ain’t cuttin it. It’s a great way to incorporate your abs into your upper body routine.

How to do a Spider Pushup:

Get in a normal pushup position. As you lower your body down to the ground lift one knee up and touch the knee to your same side elbow. As you push back up, you bring the leg back to starting position. Repeat on the other side.



Muscle group worked:

Chest and lower abs

Target Repetitions for Muscle Growth:


Target Repetitions for Muscle Tone/Endurance:


Why a Spider Pushup works:

This exercise works your chest as well as your lower abs because of the fact that you are lifting your knee. This recruits the Hip Flexor muscles (Ilacus and Psoas muscles). These muscles help define your lower abs.


Make sure that your knee touches your elbow. If it doesn’t your not fully utilizing the movement.

Knee Health Score 2


Breath in as you lower body down to the ground. Breath out as you push back up.

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1 Comment
  1. Lydia

    “If it doesn’t your not fully utilizing the movement.” You mean you’re not your as in you are not…

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