Strength / Bodyweight
A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward.
Bodyweight
beginner
compound
Start on all fours with your hands under your shoulders and knees under your hips.
Tuck your toes and lift your knees a few centimeters off the floor.
Keeping your back flat and hips low, step your right hand and left foot forward together.
Then move your left hand and right foot, crawling forward in a controlled rhythm.
Keep your core braced and your hips from swaying side to side.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
