Gorilla Walk

Shoulders, Triceps, Core, LegsBodyweight

Lateral crawling exercise that strengthens the shoulders, triceps, core, and legs while opening up hip mobility. Replicates a deep-squat dynamic side step transferring weight onto the hands.

How to do it

1Sink into a deep, wide-stance squat.

2Place both hands flat on the floor to the outside of one foot.

3Shift your weight onto your hands and lightly pop your feet off the floor.

4Land your feet softly to the side past your hands, dropping back into the deep squat.

5Repeat in the same direction or alternate sides.

Common mistakes

Rounding your back when transferring weight, loading the spine unsafely.

Pressing only through the fingertips or toes instead of planting full palms for stability.

Crashing heavily onto your feet on the landing, pounding your joints.

Breathing

Inhale as you set up, exhale as you transfer weight onto your hands and hop sideways.

Make it harder or easier

To regress, don't squat as deep and place hands on yoga blocks; to progress, take wider lateral steps.

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.