Spiderman Push-Up
A push-up where you bring your knee to your elbow at the bottom, adding core and hip flexor work.
Short answer
Spiderman Push-Up: an intermediate bodyweight exercise for the chest, core and hip flexors. It needs no equipment. A typical target: 3 sets of 8-12 per side. If it is still too hard, start with the easier variation, “Regular Push-Up”.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Start in push-up position.
As you lower, bring knee to elbow.
Touch knee to elbow at bottom.
Return leg and push up.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the spiderman push-up work?
The press itself loads the chest and triceps as any push-up does. The addition is the knee drive: bringing the knee to the elbow makes the hip flexors work concentrically while the obliques on that side resist the trunk twisting. The opposite-side core has to hold the hips level and stop them rotating open. So the exercise combines a push with a genuine rotational core demand, which is why it fatigues the midsection faster than a standard push-up.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 8 to 12 reps per side, alternating knees. Two or three times a week. This works well as a single exercise covering both pressing and core rather than as a pure strength movement - the knee drive limits how heavy the press can get. Progress by slowing the knee travel and pausing for a second with the knee at the elbow, which loads the obliques far more than doing the reps quickly.
If you are stuck
Hips rotating is the fault that removes the core benefit. The knee should travel forward alongside the body while the hips stay square and level to the floor; if the hip on the moving side lifts, you are letting the trunk turn instead of resisting it. Not bringing the knee far enough is the other common issue - aim for the knee to reach the elbow, and if it cannot, tight hip flexors rather than weakness are usually the limit. Keep the movement slow enough to control both halves.
Progressions
Level up your training
Spiderman Push-Up questions
What makes Spiderman push-ups good for core?
The leg movement in Spiderman push-ups engages the obliques and hip flexors while you resist rotation. This anti-rotation component builds functional core strength.
When should the knee move during Spiderman push-ups?
Bring your knee toward your elbow as you lower into the push-up. The knee should reach the elbow at the bottom of the movement, then return as you push up.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Spiderman Push-Up?
Find a calisthenics park with open space near you and start training.