Spider Push-up

Start with locked elbows and protracted shoulders, bring knee up to elbow keeping foot off ground as you descend, return to traditional push-up position as you come up.

Cues:

  • Stay level and move leg to outside without twisting your body
  • Lift the leg all the way to the arm – beyond it if you have the flexibility to do so
  • Switch sides each rep, or complete all of one side first

Scale: 

  • Allow foot to rest on ground as you descend
  • Rest knee on top of elbow as you descend

Errors:

  • Twisting body to help lift leg further
  • Abbreviating ROM

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