Lizard Crawl

Full Body, Core, ShouldersBodyweight

Low-lying locomotion exercise that builds shoulder endurance, core stability, and total-body coordination. Demands balance and joint mobility through contralateral movement.

How to do it

1Get into a low plank position, hovering your body close to the floor.

2Step your right hand forward while driving your left knee out to the side toward your left elbow.

3Shift your weight forward, keeping your body low and parallel to the ground.

4Step your left hand forward and drive your right knee to your right elbow.

5Continue crawling forward in a smooth, fluid rhythm.

Common mistakes

Piking your hips high into the air, taking work away from the core.

Arching your lower back, straining the lumbar spine.

Moving erratically, losing balance and sagging your stomach onto the floor.

Breathing

Keep a steady breathing rhythm—inhale as you reach, exhale as you drive your body forward.

Make it harder or easier

To regress, crawl from a higher plank position; to progress, hug the floor tighter or crawl backward.

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.