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Crocodile Crawl

Step by step instructions, muscle activation and variants for the Crocodile Crawl.

MediumCoreMiddle chest

About this exercise

A low-to-the-ground crawling drill that mimics a crocodile's gait, keeping the hips close to the floor while alternating opposite arm and leg movements. It demands core stability, shoulder endurance, and full-body coordination, making it a challenging conditioning and mobility exercise.

How to Perform

  • Lie face down on the floor with arms bent and hands flat beside your shoulders
  • Push up onto your forearms and toes, keeping your hips low and close to the ground
  • Move your right arm and left leg forward simultaneously, then your left arm and right leg
  • Keep your core braced and hips as level as possible throughout the crawl
  • Maintain a slow, controlled tempo to maximise core and shoulder engagement
  • Continue crawling forward for the desired distance or time
  • Rest and reverse direction if space allows

Muscle Activation

Primary
CoreMiddle chest
Secondary
TricepsFront shoulders

About the Crocodile Crawl

The Crocodile Crawl is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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