Banded Low Crawl Position Hold
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Core Stability
Isometric Training
Foundational Strength
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Bodyweight
Glute Loop
Mat (optional)
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All Levels
Overview
The Banded Low Crawl Position Hold is a powerful isometric core activation drill that strengthens the entire anterior chain while improving shoulder and hip stability. Adding a glute loop around the thighs increases neuromuscular demand on the hips and reinforces control through the glutes and core. This is an excellent drill for warm-ups, core circuits, or athletic movement prep.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
Deltoids
Hip flexors
Glute medius
SECONDARY:
Obliques
Quadriceps
Scapular stabilizers
Adductors
STEP-BY-STEP INSTRUCTIONS
Place a glute loop just above the knees.
Start in a quadruped position: hands under shoulders, knees under hips, toes tucked.
Press into the floor and lift the knees about 1-2 inches off the ground.
Actively push the band apart by driving the knees slightly outward to engage the glutes.
Keep the core tight and spine neutral. Hold the position for time, breathing steadily.
Benefits
Builds anterior core and glute strength
Enhances shoulder and scapular stability
Reinforces neutral spine control under load
Encourages motor control and body awareness
Scalable for all levels with minimal equipment
COACHING CUES
Knees low, hips level
Drive out against the glute loop-feel the glutes light up
Press the ground away to stabilize your shoulders
Keep your back flat and spine long
Breathe while bracing-don’t hold your breath