Crocodile Crawl
Unleash your inner beast! The Crocodile Crawl builds strength, coordination, and endurance. A full-body burner that's surprisingly fun.
The Crocodile Crawl is a compound exercise that mainly works the core and back, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Crocodile Crawl Muscles Worked
Primary
Abdominals (rectus abdominis); Lats (latissimus dorsi)
Secondary
Hip Abductor (gluteus medius); Obliques
Crocodile Crawl Variations and Alternatives
How to do the Crocodile Crawl
Start in a push-up position with your arms fully extended and your hands slightly wider than shoulder-width apart.
Lower your body down into a crouching position with your knees bent and under your hips.
Move one hand forward while simultaneously stepping forward with the opposite foot. Your body should remain low to the ground as if you were a crocodile stalking through the water.
Continue to alternate hand and foot movements, keeping your hips low and your core engaged.
Maintain a steady rhythm and smooth motion as you crawl forward.
Focus on keeping your movements controlled and deliberate to maximize muscle activation and minimize the risk of injury.
To increase the difficulty, you can crawl for longer distances, increase speed, or introduce directional changes.
Be mindful of your form throughout the exercise to ensure safety and effectiveness. It is recommended to perform this exercise on a soft surface to reduce the impact on hands and feet.
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Crocodile Crawl FAQs
What muscles does the Crocodile Crawl work?
The Crocodile Crawl mainly works the core and back, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and latissimus dorsi.
What equipment do you need for the Crocodile Crawl?
None. The Crocodile Crawl is a bodyweight exercise, so you can do it anywhere.
Is the Crocodile Crawl a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Crocodile Crawl go on?
It belongs on push day in a push/pull/legs routine.
What are some Crocodile Crawl variations and alternatives?
Similar exercises include the Ape Traverse, Bear Crawl, High Butt Bear Crawl and Crab.
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