10 Best Spider Crawl Push Up Alternatives for Home Workouts

The Spider Crawl Push Up is done lying face down. Ranked closest by our scoring: the Superman Push-up, the Narrow Push-up On Exercise Ball and the Push-up (On Stability Ball).

Spider Crawl Push UpWatch the Spider Crawl Push Up

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Spider Crawl Push Up

The steps for the Spider Crawl Push Up itself, so you can judge how close each substitute below really is.

Glutes, with core, chest, shoulders · Bodyweight · Advanced · Compound

  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.

The 10 Best Spider Crawl Push Up Alternatives

10 substitutes, ranked by how closely each one matches the Spider Crawl Push Up on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Superman Push-upPlay demonstration

    Progression

    1. Superman Push-up

    84% match

    Pectorals · Advanced · Compound

    A looser match: it uses the same equipment, but it works the pectorals rather than the glutes.

    • Bodyweight
    How to perform it
    1. Start in a high plank position with your hands slightly wider than shoulder-width apart and your feet together.
    2. Engage your core and lower your body towards the ground, keeping your elbows close to your sides.
    3. As you lower your body, simultaneously lift your right arm and left leg off the ground, extending them straight out.
    4. Pause for a moment at the top, then lower your arm and leg back down while pushing yourself back up to the starting position.
    5. Repeat the movement, this time lifting your left arm and right leg.
    6. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Spider Crawl Push Up
    • Primary muscle: pectorals, not glutes
    • Equipment: bodyweight only, the same as the Spider Crawl Push Up
    • Body position: lying face down, the same as the Spider Crawl Push Up
  2. Narrow Push-up On Exercise BallPlay demonstration

    2. Narrow Push-up On Exercise Ball

    81% match

    Triceps · Advanced · Compound

    A looser match: it works the triceps rather than the glutes.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself in a push-up position with your hands on the ball, slightly narrower than shoulder-width apart.
    2. Engage your core and keep your body in a straight line from head to toe.
    3. Lower your chest towards the ball by bending your elbows, keeping them close to your body.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Spider Crawl Push Up
    • Primary muscle: triceps, not glutes
    • Equipment: bodyweight only, the same as the Spider Crawl Push Up
    • Body position: lying face down, the same as the Spider Crawl Push Up
  3. Push-up (On Stability Ball)Play demonstration

    3. Push-up (On Stability Ball)

    81% match

    Pectorals · Intermediate · Compound

    A looser match: it works the pectorals rather than the glutes.

    • Stability-ball
    How to perform it
    1. Place the stability ball on the ground and position yourself facing down with your hands on the ball, shoulder-width apart.
    2. Extend your legs straight out behind you, balancing on your toes.
    3. Engage your core and lower your chest towards the ball by bending your elbows, keeping your body in a straight line.
    4. Pause for a moment at the bottom, then push yourself back up to the starting position by straightening your arms.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Spider Crawl Push Up
    • Primary muscle: pectorals, not glutes
    • Equipment: bodyweight only, the same as the Spider Crawl Push Up
    • Body position: lying face down, the same as the Spider Crawl Push Up

Spider Crawl Push Up FAQ

What muscles does Spider Crawl Push Up work?

The move targets the gluteus maximus and glute medius through hip extension and hip abduction, while also engaging quads in the upper-leg. It imposes a horizontal-press demand on chest, shoulders, and triceps and requires strong core and oblique activation for anti-rotation; cue to keep hips level during each step.

Find Alternatives for Any Exercise

Search the exercise database and filter the ranked substitutes by the equipment you own.