Side Crawl

How to do it

Drop into a low bear or plank position with your hands and feet on the floor and hips down. Travel sideways by stepping a hand and the opposite foot out to one side, then bringing the others to follow. Keep your core tight and your hips low as you crawl across.

1. 1Core and obliques bracing hard to keep your hips from swaying
2. 2Shoulders working to support and move your bodyweight
3. 3Quads and glutes staying engaged in the low crawl position

Common mistakes

• ×Letting your hips pop up high or rock side to side
• ×Crossing your hands or feet over each other
• ×Rushing and losing the brace through your midsection

Muscles worked

The side crawl mainly works the lower abs and obliques, with the upper abs, quads, front delts, triceps, forearms, mid chest, lats, lower back, upper traps, glutes, and hip flexors assisting.

• Lower AbsPrimary
• ObliquesPrimary
• Upper AbsSupport
• QuadsSupport
• Front DeltsSupport
• TricepsSupport
• ForearmsSupport
• Mid ChestSupport
• LatsSupport
• Lower BackSupport
• Upper TrapsSupport
• GlutesSupport
• Hip FlexorsSupport
• BicepsMinor
• Upper ChestMinor
• Lower ChestMinor
• Mid TrapsMinor
• Lower TrapsMinor
• HamstringsMinor
• CalvesMinor
• Side DeltsMinor
• Rear DeltsMinor
• External RotatorsMinor
• Internal RotatorsMinor
• AdductorsMinor
• Tibialis AnteriorMinor