Exercise guide
Ape Traverse
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
- Waist
The Ape Traverse is a dynamic lateral movement that enhances hip mobility, core stability, and total-body coordination by shifting weight between the hands and feet. It builds functional strength in the lower body while challenging the shoulders and core through a unique locomotive pattern.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a deep squat position with your feet wider than shoulder-width apart and toes pointed slightly outward.
- Keep your chest upright and your weight centered over your mid-foot.
- Reach both arms across your body toward the direction you intend to move, placing your lead hand on the floor followed by your trailing hand.
How to do it
- Shift your weight onto your hands and exhale as you push off the floor with your feet.
- Perform a lateral hop, swinging your legs across your body while your weight is supported by your shoulders and core.
- Land softly with your trailing foot first, followed by your lead foot, returning to the deep squat position.
- Inhale as you reset your posture and prepare for the next repetition in the same or opposite direction.
Form checklist
- Keep your hips low to the ground throughout the entire movement.
- Ensure your hands are planted firmly and shoulder-width apart before shifting weight.
- Maintain an open chest and avoid excessive rounding of the upper back.
- Land quietly on the balls of your feet to demonstrate control and joint safety.
Pro tips
- Focus on a 'hand-hand-foot-foot' rhythm to maintain a fluid, locomotive flow.
- Engage your serratus anterior by pushing the floor away actively to create 'loft' during the hop phase.
Make it harder
- Increase the lateral distance of each hop to demand more explosive power and shoulder stability.
- Slow down the transition to create a momentary 'float' or handstand-like pause at the peak of the movement.
Frequently asked
- What muscles does the ape traverse work?
- The ape traverse primarily targets the glutes, hamstrings, and quadriceps, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the ape traverse?
- The ape traverse requires no equipment — just your body weight.
- Is the ape traverse good for beginners?
- The ape traverse is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps