Crawl

C  R  A  W  L

The crawl involves using the opposite arm and opposite leg at the same time in a cross-lateral pattern to walk on all fours (forward or backward). This is primarily a core stability and foundational movement, but it also implements single-leg and gait patterns of movements.

The primary muscles used in the crawl are the hip flexors, obliques, abdominals, serratus anterior, and glutes. Similarly to the plank, this movement is also a full body exercise and uses all muscle groups to some degree.

What athletes will benefit from implementing crawling exercises into their workouts?

  • Athletes who participate in races with obstacles (such as the Tough Mudder and Spartan races)
  • Military personnel, particularly those in reconnaissance, combat, and special warfare
  • Swimmers
  • Climbers
  • Sports that involve cross-lateral movements

B E N E F I T S

  1. Mobility in the hips
  2. Increased strength in the shoulders, hip flexors, and core
  3. Scapular stability
  4. Increased speed and acceleration time for athletes
  5. Higher muscular endurance in the core

A S S E S S M E N T S

  • FMS Hurdle step
  • Thomas test
  • FMS static lunge

C O M M O N   F A U L T S

  1. Abduction (pushing outward) of the leg instead of stepping strait forward
  2. Rotation of body while stepping forward instead of maintaining relatively constant core position
  3. Pushing butt and back up which places excess stress on shoulders
  4. Holding your breath

Exercise Example: Low Bear Crawl

  • In cross-lateral movements, step one foot forward while simultaneously stepping the opposite hand forward
  • Keep knees hovering right above the floor, but not touching
  • Keep spine in neutral position