Low Crawl Position Hold
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Core Stability
Bodyweight
Isometric
Full Body
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Bodyweight
Mat (optional)
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All Levels
Overview
The Low Crawl Position Hold is an isometric bodyweight movement that challenges total-body stability, core strength, and postural control. By holding a crawl position with knees hovering just above the ground, this drill develops endurance in the core and hips while engaging the shoulders and legs for stabilization.
Muscles Worked
PRIMARY:
Core stabilizers
Quadriceps
Shoulders
SECONDARY:
Gluteus maximus
Hip flexors
Upper back stabilizers
STEP-BY-STEP INSTRUCTIONS
Begin in a quadruped position with hands under shoulders and knees under hips.
Tuck your toes, brace your core, and hover your knees just 1–2 inches off the ground.
Hold this position while maintaining a flat back and even pressure through hands and toes.
Benefits
Improves core strength and endurance
Enhances shoulder and hip stability
Builds isometric strength for athletic performance
Teaches proper spinal alignment under tension
COACHING CUES
Keep knees close to the ground without resting
Engage core to prevent arching or sagging in the back
Distribute weight evenly between hands and feet
Keep your head in line with your spine