Ape Traverse
Unleash your inner ape! This full-body exercise builds coordination, strength, and agility. Get moving!
The Ape Traverse is a compound exercise that mainly works the core and back, with help from the biceps. No equipment needed: it uses just your bodyweight.
Ape Traverse Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Obliques; Biceps (biceps brachii)
Ape Traverse Variations and Alternatives
How to do the Ape Traverse
Start in a low squat position with your feet slightly wider than shoulder-width apart. Place your hands on the floor in front of you, elbows bent.
Begin by shifting your weight onto your hands while lifting your feet off the ground.
Use your arms to propel your body laterally to one side, swinging your legs to follow the direction in which you're moving.
As you land on your hands and feet, immediately lift off again and continue traversing in the same direction.
The movement should be fluid and rhythmic, using the momentum of your body to keep moving.
Be sure to engage your core throughout the exercise to maintain stability and control during the traverse.
Depending on the space available or your fitness level, you can move back and forth or in a circuit for a specific distance or time period.
Remember to keep your movements controlled, and pay attention to your form to prevent injury. Also, start slow and gradually increase the intensity and speed as you get more comfortable with the movement.
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Ape Traverse FAQs
What muscles does the Ape Traverse work?
The Ape Traverse mainly works the core and back, with help from the biceps. The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Ape Traverse?
None. The Ape Traverse is a bodyweight exercise, so you can do it anywhere.
Is the Ape Traverse a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Ape Traverse variations and alternatives?
Similar exercises include the Crocodile Crawl, High Butt Bear Crawl, Bodyweight Swing and Crab Walk.
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