Technique
- Get on your hands and feet in a high Plank position.
- Take a step forward with one hand while simultaneously bringing the opposite foot forward, lowering the chest toward the ground as in a staggered stance push up.
- After returning to the top of the staggered plank repeat the step with the opposite limbs to continue crawling forward
Form tips
- Maintain a high-hip position compared to the low lizard crawl.
- Coordinate opposite limbs for a smooth, rhythmic motion.
Logging: Alternate sides continuously.
Muscles
Strength
Primary
- Shoulders
- Chest
- Triceps
- Serratus anterior
Secondary
- Biceps
- Forearms
- Obliques
- Pelvis
- Spine
- Abs
- Neck
Individual muscles
Individual muscles
- Anterior deltoid
- Pectoralis major (clavicular head)
- Triceps brachii (long head)
- Triceps brachii (medial head)
- Triceps brachii (lateral head)
- Serratus anterior
- Pectoralis major (sternal head)
Equipment
Appears in
Other disciplines
Joint movements
Progressions
Low lizard crawl
Advanced
Regressions
Spiderman pushup
Novice
View Similar Exercises
View Similar Exercises
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Wrist pushup
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