Crocodile Crawl
Crocodile Crawl Exercise Description
The Crocodile Crawl is a low, controlled crawl performed close to the floor on hands and feet, with elbows bent and chest hovering just above the ground. You advance by moving the opposite hand and foot together in short steps, keeping your body long, hips level, and movement quiet and deliberate. This locomotor drill emphasizes trunk stability (anti-extension and anti-rotation), scapular control, and hip coordination while the shoulders, chest, triceps, and anterior core work primarily as stabilizers. Maintaining a neutral spine and neck with ribs down, a light abdominal brace, and steady shoulder positioning encourages efficient force transfer and reduces compensations like excessive hip sway. Because it’s entirely bodyweight and space-based, it builds coordination and movement quality without equipment; use a clear, non-slippery surface and prioritize control over speed. The low posture increases time under tension for the core and requires smooth scapular glide as you support your weight through the hands.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Soleus
- Stabilizing Muscles: External Obliques, Pectoralis Major - Sternal Head, Rectus Abdominis, Serratus Anterior, Triceps Brachii - Medial Head
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Aerobic, Plyometrics
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Crocodile Crawl Exercise
‘- Start in a high plank: hands under shoulders, fingers spread, toes tucked, feet hip-width.
– Bend elbows to roughly 90°, elbows near ribs; chest hovers a few inches off the floor.
– Pack shoulders (away from ears) and gently “push the floor” to engage the shoulder girdle.
– Set a neutral spine and neck; ribs down; light abdominal brace.
– Move the right hand and left foot forward a small step; keep hips level and quiet.
– Switch sides: left hand and right foot step forward the same distance.
– Keep steps short, knees off the floor, and body low throughout.
– Breathe steadily; avoid holding your breath.
– Minimize hip sway and head bobbing; eyes on the floor slightly ahead.
– To stop, return to a stable plank, then lower knees under control.
Crocodile Crawl Tips
‘- Keep your chest just a few inches off the floor with elbows bent around 90° and close to your ribs as you crawl.
– Spread your fingers and keep hands under your shoulders with toes tucked and feet about hip-width apart.
– Pack your shoulders away from your ears and gently “push the floor” to keep the shoulder girdle engaged.
– Maintain a neutral spine and neck with ribs down and a light abdominal brace as you move.
– Move the opposite hand and foot together in small, controlled steps to keep your body long and hips level.
– Keep your knees off the floor and your body low for the entire crawl.
– Minimize hip sway and head bobbing; keep your eyes on the floor slightly ahead of you.
– Breathe steadily throughout and avoid holding your breath.
– Use a clear, non-slippery surface and prioritize control and quiet movement over speed.
– To stop, finish in a stable plank position, then lower your knees to the floor under control.
Crocodile Crawl Beginner Introduction
The Crocodile Crawl is a floor-based crawling pattern where the body travels just inches above the ground, supported by the hands and feet. The elbows stay bent and the chest hovers low, while movement happens through small, paired steps of the opposite hand and foot. This creates a slow, sneaking-style crawl that feels compact and intentional rather than fast or choppy.
Because the body stays long and close to the floor, the midsection works hard to resist sagging or twisting, turning the abs and core into steady anchors instead of big movers. The shoulders, chest, and triceps support much of the body’s weight, helping the upper body learn to carry load in a controlled way as the shoulder blades glide smoothly. The hips and legs coordinate with the arms to keep the crawl quiet and level. Done on a clear, grippy surface with only bodyweight, this drill centers on control, steady breathing, and clean technique over speed or distance.