Spider Crawl Push-up

A beginner glutes movement targeting the gluteus medius, using body weight.

Targets

Gluteus Medius

Also works

Deltoid Anterior, Gluteus Maximus, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head

Equipment

Body weight

Level

Beginner

Start with

3 × 10-12, 60s rest

Where this fits in a week

Dietly Fit scores one photo a week out of 100, names the area holding the score back, and builds the week around it — so a movement like this gets programmed when your gluteus medius is what needs the work, not because it was next on a list.

Demonstration courtesy of Gym Visual. Sets and reps are a starting point, not a prescription. Speak to a qualified professional before starting a new exercise program, particularly if you are managing an injury or a health condition.