Low Crawl Position Series
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Core Stability
Coordination
Foundational Strength
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Bodyweight
Mat (optional)
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All Levels
Overview
The Low Crawl Position Series trains foundational core control, shoulder stability, and full-body coordination through a grounded quadruped posture. This series includes an isometric hold, anterior-posterior stepping, and lateral stepping-all while maintaining a low hover and neutral spine. Ideal as part of a warm-up, strength circuit, or movement prep progression.
Muscles Worked
PRIMARY:
Rectus abdominis
Transverse abdominis
Deltoids
Hip flexors
Quadriceps
SECONDARY:
Glutes
Obliques
Scapular stabilizers
Adductors
STEP-BY-STEP INSTRUCTIONS
1. Low Crawl Position Iso Hold
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.
2. Opposite Arm/Opposite Leg Anterior-Posterior Steps
From the hover, step your right hand and left foot forward simultaneously.
Then step your left hand and right foot forward.
Continue alternating as you crawl forward, keeping knees low and hips square.
Reverse the pattern to crawl backward with control.
3. Lateral Steps
From the hover, simultaneously step your right hand and right foot to the side.
Follow with the left side to maintain base width.
Step left to return to start, maintaining a strong hover and avoiding trunk rotation.
Benefits
Strengthens deep core musculature and postural control
Builds shoulder and hip joint integrity
Enhances total-body awareness and timing
Preps the body for athletic movement and locomotion
Scales well for all levels-from rehab to high-performance training
COACHING CUES
Knees hover, not hike
Push the floor away with your hands
Minimize hip sway-move like you're balancing a glass of water on your back
Core stays braced-think ribs down, spine long
Breathe through tension, don’t hold your breath