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Technique

  1. Get on your hands and feet in a high Plank position.
  2. Take a step forward with one hand while simultaneously bringing the opposite knee forward toward the elbow
  3. Lower your chest toward the ground by bending the elbows
  4. Without pushing back up take another step with the opposite limbs to continue crawling forward

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Form tips

  • Stay as near to the ground as possible, without pushing back up between steps as in High lizard crawl
  • Coordinate opposite limbs for a smooth, rhythmic motion.
Logging: Alternate sides continuously.

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Muscles

Strength

Primary

  • Shoulders
  • Chest
  • Triceps
  • Serratus anterior

Secondary

  • Biceps
  • Forearms
  • Obliques
  • Pelvis
  • Spine
  • Abs
  • Neck
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Serratus anterior
  • Pectoralis major (sternal head)

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements

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Regressions

e176

High lizard crawl

Intermediate
e0si

Walking gecko pushup

Intermediate
e184

Spiderman pushup

Novice
e0p5

Archer pushup

Intermediate
w00m

Sun salutation B

Intermediate
e0wt

Knee archer pushup

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.