Alligator Crawl

Abs, Obliques, Hip Flexors, Shoulders, TricepsBodyweight

The alligator crawl is a dynamic bodyweight movement performed in a low plank posture. It builds core, shoulder, and hip flexor endurance while boosting coordination through contralateral crawling.

How to do it

1Start in a push-up position, maintaining a straight line from head to heels.

2Step forward with one hand while pulling the opposite knee out to the side toward your elbow.

3Lower your torso closer to the floor, keeping your hips and lower back locked in.

4Step forward with your other hand and bring the opposite knee up on that side.

5Keep crawling forward, staying low to the ground with a solid core.

Common mistakes

Piking your hips up — takes tension off the abs and shoulders.

Sagging in the lower back — places excessive pressure on the lower spine.

Moving too fast — leads to loss of control and sloppy mechanics.

Breathing

Breathe deeply and rhythmically, matching your inhale and exhale to your steps. Avoid holding your breath.

Make it harder or easier

To regress, perform knee-to-elbow drives in a static plank without moving forward; to progress, crawl even closer to the floor.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.