Crocodile Crawl

Muscles worked

Setup

1. Begin in a low push-up position with your chest just a few inches off the floor.
2. Place your hands slightly wider than shoulder-width and your feet hip-width apart.
3. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Simultaneously move your right hand forward and bring your left knee toward your left elbow, keeping your body as close to the ground as possible.
2. Perform a shallow push-up as you transition your weight forward onto the leading limbs.
3. Exhale as you push off and switch sides, moving your left hand forward and bringing your right knee toward your right elbow.
4. Continue crawling forward in a fluid, alternating pattern while maintaining a consistent tempo and low profile.

Form checklist

• Keep your hips low and level with your shoulders; do not let them pike upward.
• Ensure the knee travels outside the elbow to fully engage the obliques.
• Maintain a neutral neck by looking at the floor about 6 inches in front of your hands.
• Keep your chest hovering just above the floor throughout the entire movement.

Pro tips

• Focus on the 'anti-rotation' of the core; resist the urge to let your torso tilt or sway as you lift each limb.
• Visualize crawling under a low wire to force yourself to maintain the deep, isometric-like tension in the chest and triceps.

Make it harder

• Perform the crocodile crawl in reverse to significantly increase the demand on shoulder stability and coordination.
• Pause for one second at the lowest point of each 'step' to increase time under tension.

Frequently asked

What muscles does the crocodile crawl work?

The crocodile crawl primarily targets the abs, hamstrings, obliques, pectorals, and trapezius, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the crocodile crawl?

The crocodile crawl requires no equipment — just your body weight.

Is the crocodile crawl good for beginners?

The crocodile crawl is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• InchwormIntermediate · abs, hamstrings, obliques, pectorals, and trapezius
• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• Plank Push-Up RowAdvanced · abs, lats, obliques, pectorals, and trapezius
• Burpee TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps