Spiderman Push-Up Resistance Band Exercise


  1. Secure the resistance band across upper back and loop the ends of the band around hands.
  2. From the prone position, place hands on the floor, slightly wider than shoulder-width apart.
  3. Engage core and keep body straight, with weight on hands and toes.
  4. Lower body towards the floor while slowly raising one knee up towards the outside.
  5. Elbows should be bent at approximately 90 degrees.
  6. Upper arms should be angled out about 45 degrees from torso.
  7. Push yourself up by straightening arms, returning to the start position, and repeat with other leg.


  • Ears, shoulders, hips, knees, and ankles should all be in line.
  • Brace core as you bring knee forward to prevent hips from dropping.