A Spider-Man pushup, also known as a spider pushup, is a variation on the standard pushup that incorporates leg movements to work your hips and abdominal region. A regular pushup is an effective upper body exercise that focuses on your chest but also works your shoulders and triceps. The spider pushup is a more advanced move, so it is wise to get clearance from your doctor if you haven’t exercised for some time or recently have been injured.

  1. Start in the standard push up position, with your hands under your shoulders and your body in a straight line
  2. As you lower your torso towards the floor, bend your elbows out to the side.
  3. At the same time, lift one foot off the floor, bend the knee to the side up to hip level.
  4. As you bend your elbows out to the side and lower your torso toward the floor,
  5. Repeat this action, alternating side

Key points to remember

  • Keep the hips off the floor, and try to minimize rotation of the hips
  • Stabilize and activate the core muscle groups

Exercise Alternative

    You can bring your knee further forward to touch your elbow


If you’re looking for a little variation in your workout, give it a try, and let us know what you think.

Your friends at Socially Fit.


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