Appears in642 Workouts*

Side Crawl

Crawl sideways for a full-body workout! Great for core strength, coordination, and mobility. A fun and effective exercise.

The Side Crawl mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.

JustGains_XY

@JustGains_XY

Side Crawl Muscles Worked

Abdominals (rectus abdominis); Obliques

Lats (latissimus dorsi); Boxer Muscle (serratus anterior)

Starting Position:
- Begin on all fours, with your hands placed directly under your shoulders and knees under your hips.
- Keep your back straight and your core engaged.
Movement:
- Lift your right knee off the floor, bringing it toward your right elbow while simultaneously moving your left arm forward.
- Step to the right by moving your right hand and right knee out to the side.
- Then, bring your left knee towards your left elbow as you move your right arm forward.
Repeat:
- Continue this side-crawling motion by alternating sides.
- Move in a controlled manner to maintain balance.
Breathing:
- Inhale through your nose as you move your limbs, and exhale through your mouth as you return to the starting position.
Tips:
- Focus on maintaining a low, stable position while keeping your movements smooth and deliberate.
- Keep your eyes forward to help with balance.
Duration:
- Aim to perform this exercise for 30 seconds to 1 minute, taking breaks as necessary.

If you find it challenging, you can perform the movement more slowly or take a break in between sets.

The Side Crawl mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.

None. The Side Crawl is a bodyweight exercise, so you can do it anywhere.

Similar exercises include the Bear Crawl, High Butt Bear Crawl, Crab Walk and Crawl Switch.

Work out the numbers behind your training before your next session.