Low Crawl Position: Opposite Arm/Opposite Leg
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Core Training
Functional Movement
Athletic Preparation
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Bodyweight
Mat (optional)
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Intermediate
Overview
The Low Crawl Position: Opposite Arm / Opposite Leg is a dynamic core and coordination challenge that builds strength, stability, and body control in a quadruped position. This movement requires the trunk to resist rotation while the limbs move in a controlled, contralateral pattern. It’s excellent for improving athletic movement efficiency, reinforcing core engagement, and enhancing neuromuscular control.
Muscles Worked
PRIMARY:
Transverse abdominis
Rectus abdominis
Obliques
Hip flexors
Deltoids
SECONDARY:
Glutes
Scapular stabilizers
Quadriceps
Hamstrings
STEP-BY-STEP INSTRUCTIONS
Start in a quadruped position on hands and knees with toes tucked.
Press through your palms and toes to lift knees 1-2 inches off the ground into a low crawl position.
Simultaneously step your right hand and left foot forward in a small, controlled motion.
Repeat with the left hand and right foot, maintaining low hips and minimal sway.
Continue crawling slowly for distance or time, keeping your core braced throughout.
Benefits
Develops anti-rotational core control
Enhances coordination and contralateral motor patterning
Builds total body stability and trunk endurance
Improves mobility and control in hips and shoulders
Functional crossover to athletic and daily movement
COACHING CUES
Move like you’re sneaking under a low ceiling
Stay low. Don’t let your hips rise
Opposite hand and foot step together
Control the pace-slow and steady wins
Brace your core to limit trunk rotation