Core · Bodyweight
Crawl Switch
How to do the crawl switch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Carry
- Mechanic
- Compound
How to do it
Start in a bear crawl position with hands under shoulders, knees under hips and hovering just off the floor. Crawl by moving opposite hand and foot together, then switch direction or lead side on command while keeping your hips low and back flat. Your core works hard to keep the torso from twisting.
- 1Brace your core hard to keep your torso flat and steady
- 2Move opposite hand and foot together for coordinated control
- 3Keep your knees hovering just off the floor the whole time
Common mistakes
- Do not let your hips rock side to side as you crawl
- Do not let your knees touch down or your hips pike up
- Do not rush the switch; stay controlled and stable
Muscles worked
The crawl switch mainly works the lower abs and obliques, with the upper abs, quads, triceps, forearms, upper traps, glutes, front delts, and hip flexors assisting.
- Lower AbsPrimary
- ObliquesPrimary
- Upper AbsSupport
- QuadsSupport
- TricepsSupport
- ForearmsSupport
- Upper TrapsSupport
- GlutesSupport
- Front DeltsSupport
- Hip FlexorsSupport
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- HamstringsMinor
- CalvesMinor
Kovo programs the crawl switch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.