Estimated reading time: 3 minutes
How to Do the Lateral Crawl Exercise
The lateral crawl exercise is an excellent progression from the 4-point lateral bear crawl. This dynamic movement requires core strength, shoulder stability, and coordination. It’s a challenging exercise that, when performed correctly, can significantly improve your core and shoulder strength. While both exercises utilize four points of contact (hands and feet), the lateral crawl is performed in a high-plank position, making it more challenging. Moreover, the alternate arm and alternate foot sequencing follows the same pattern as the lateral bear crawl exercise.
Muscles Worked in the Lateral Crawl
This demanding exercise targets several key muscle groups:
- Core: Rectus abdominis, obliques, transverse abdominis
- Shoulders: Deltoids, rotator cuff
- Arms: Biceps, triceps
Regression, Baseline Movement and Progression
Ready to take your lateral crawl to the next level? Modify the baseline movement (lateral crawl) by following these tips to regress or progress this exercise:
Regression: Linear 6-Point and 4-Point Bear Crawl and 4-Point Lateral Bear Crawl
- 6-Point Bear Crawl: Start on your hands and knees, then lift your knees slightly off the ground, maintaining a slight bend in your knees. Alternate the movement of your opposite arm and leg.
- 4-Point Bear Crawl: Begin on your hands and knees, alternating the movement of your opposite arm and leg.
- 4-Point Lateral Bear Crawl: Begin in a bear crawl position, keeping your hips elevated and your back flat. Alternate the movement of your opposite arm and leg.
Baseline Movement: Lateral Crawl
Progression: Lateral Crawl with Push-Ups
- Lateral Crawl with Push-ups: This variation adds an upper-body strengthening component to the lateral crawl. Perform a lateral crawl, but pause every few steps for a push-up. This will not only challenge your core and shoulder strength but also your upper body strength.
Lateral Crawl: A Step-by-Step Guide
Time needed: 1 minute
To perform the lateral crawl follow the 4 steps below.
- Start Position:
Begin in a high plank position with your hands directly under your shoulders and feet hip-width apart.
- Lateral Movement:
Lift your right hand and right foot off the ground, moving them simultaneously to the right side.
Alternate Sides: to the starting position and repeat the movement on the left side.
- Maintain Form:
Keep your core engaged, hips low, and back flat throughout the exercise.
Pro Tips:
- Remember, it’s not about how many you do but how well you do them.
- Focus on moving slowly and carefully to ensure maximum muscle activation and safety.
- Modify as Needed: If you’re new to this exercise, consider performing it on your knees to reduce the intensity.
- Always listen to your body. If you’re experiencing pain or discomfort, taking a step back is okay. Your safety and well-being are the top priority.
By incorporating the lateral crawl exercise and its progressions and regressions into your workout routine, you can challenge your body and achieve a stronger, more toned physique.
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