Crawl Switch
Crawl Switch: Fire up your core with this dynamic bodyweight exercise! Improve coordination and stability with every rep.
The Crawl Switch is a compound exercise that mainly works the core, with help from the back and traps. No equipment needed: it uses just your bodyweight.
Crawl Switch Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers)
Crawl Switch Variations and Alternatives
How to do the Crawl Switch
Start in a quadruped position with your hands under your shoulders and knees under your hips. Engage your core and keep your back flat.
Lift your knees slightly off the ground to enter into a bear crawl position. Your weight will be supported by your hands and the balls of your feet.
Shift your weight onto your right hand and left foot, then bring your right knee towards the left side of your body as your left hand lifts off the ground.
Quickly switch positions, now shifting your weight onto your left hand and right foot, bringing your left knee toward the right side of your body as your right hand lifts.
Continue alternating sides, keeping your movements controlled and fluid.
Focus on keeping your hips stable and avoid rocking side to side excessively.
Perform the exercise for the desired duration or number of repetitions, maintaining proper form throughout.
Ensure you have sufficiently warmed up before attempting this exercise and modify the intensity to match your fitness level.
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Crawl Switch FAQs
What muscles does the Crawl Switch work?
The Crawl Switch mainly works the core, with help from the back and traps. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Crawl Switch?
None. The Crawl Switch is a bodyweight exercise, so you can do it anywhere.
Is the Crawl Switch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Crawl Switch variations and alternatives?
Similar exercises include the Ape Traverse, Bear Crawl, High Butt Bear Crawl and Crab Walk.
Training calculators
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