Bodyweight
Arms Apart Circular Toe Touch (Male)
Glutes · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundBodyweight
Spider Crawl Push Up
Glutes · Upper Legs
4
sets
6–8
reps
2m
Rest time
~10
Calories / set
Instructions
- 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.
Muscles worked
Primary
Glutes
core
Secondary
corechestshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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