Spiderman Push Up. How-to, proper form and tips

Spiderman Push Up icon

A Push-up with one leg only that will activate abs more than normal.

Video demonstration

How to and step by step instructions:

  1. Set on a plank position, straight arms.
  2. Move the left arm a little ahead from the shoulders.
  3. Bend both arms and bring chest close to the floor, while bringing the right knee close to the right elbow. Only the left foot supports your lower body.
  4. Bring the left hand under the shoulder and repeat the other side: Right arm slightly forward, bend bringing left knee close to the left elbow.

Hints & tips:

  • Keep the core engaged.
  • Raise the knee as much as possible keeping leg and body as close to the ground as possible.


  • Same as the regular push-up (strength, build muscle, cardio effort) with stronger core engagement.

Counting & gamification:

  • Count the number of repetitions in a period, say session, week or month.
  • Set a goal for all push-up variants, arrange a list of them to ensure many are tried.

Muscles worked and body parts involved:

Primary , Secondary

Muscles: Full body

Primary muscles: Shoulder, Triceps, Chest, Obliques, Hip Flexor

Secondary muscles: Abs, Lowerback, Glutes, Hip Abductor

Other names

The exercise can be found with other names. Examples are:

  • Spiderman Push Up
  • Dragon Push Up
  • Spiderman Press Up
  • Dragon Press Up

One Leg Push Up

Muscle: Full body

Collection: Push Up Variations

Category: Bodyweight