Short answer: From a high plank, lower into a push-up while drawing your right knee toward your right elbow. Return the leg as you press up, then repeat on the left. Keep hips low and shoulders square.
The Spiderman push-up adds hip movement and anti-rotation demand to a standard repetition. It trains the usual pressing muscles while challenging the core to control a moving leg.
Correct technique
Use a slightly wider foot stance, begin the knee drive as the elbows bend and reach only as far as the pelvis stays controlled. Press and return the foot before alternating.
Muscles worked
Chest, triceps and shoulders lead the push-up. Obliques, hip flexors, glutes and deep trunk muscles control the knee movement and resist rotation.
Regressions
Use an incline, perform the knee drive from a high plank without a push-up or alternate standard reps with knee drives. The T push-up offers a different rotational challenge.
Common mistakes
Dragging the foot, twisting the pelvis, rushing the knee forward before the press and losing depth are common. Treat it as a quality variation rather than a rep-count shortcut.
Perform 3 sets of 4–10 per side. Rest 60–90 seconds and match both sides.
Every alternating rep can move the quest
RepSaga turns your controlled push-ups into attacks while the side-to-side pattern keeps the workout interesting.
Frequently asked
Do Spiderman push-ups work abs?
They increase trunk-control demands, especially through the obliques, but do not replace a balanced core program.
Are they harder than regular push-ups?
Usually, because one leg moves and the trunk must resist rotation during the press.