Start on all fours with your hands directly under your shoulders and knees under your hips.
Lift your knees 1-2 inches off the ground so your weight is supported by your hands and toes only.
Step your right hand and left foot forward simultaneously, keeping your hips low and level.
Follow with your left hand and right foot, maintaining the contralateral crawling pattern.
Keep your back flat and parallel to the floor throughout the movement.
Continue crawling forward for the prescribed distance, then reverse to crawl backward.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 10-meter crawls | Form mastery, neural adaptation |
| Intermediate | 4 sets of 15-meter crawls | Hypertrophy, moderate loading |
| Advanced | 4 sets of 20-meter crawls or timed intervals | Strength, high intensity/volume |