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Australian Crawl being performed with proper form
Australian Crawl demonstration video — proper form for the full movement.

How to do an Australian Crawl

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
86,025
Popularity Rank
579th
Difficulty
Beginner
Lower Back Strength
72 mSCORE 27th
Equipment Required
Bodyweight-only

Workouts with Australian Crawl

    Target muscles worked

    Primary Muscles
    Lower Back
    Secondary Muscles
    Glutes, Shoulders, Back

    Instructions for Proper Form

    Australian Crawl is a bodyweight variation on the Inverted Row. Similar to other Row exercises, this compound movement primarily targets the back. By performing the exercise with your body parallel to the ground, you add more stability to the movement. This is a great exercise for beginners looking to develop pulling strength with minimal equipment.

    1. Lie face down on the floor or a mat.
    2. Keep your core engaged, back straight and chest forward to maintain proper posture.
    3. Raise your chest and legs off the ground, like you're performing a superman.
    4. Start kicking your legs up and down, keeping your feet a few inches off the ground.
    5. While kicking, reach one arm forward and pull the other back, like you are freestyle swimming.
    6. Continue for the duration of exercise.

    Alternatives & Variations to Australian Crawl

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    1. 1. Cat Cow

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      4.3 mSCORESWAPPED 1,866 TIMES

      Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

    2. 2. Superman

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      95.4 mSCORESWAPPED 1,552 TIMES

      A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

    3. 3. Superman Hold

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      76.2 mSCORESWAPPED 1,222 TIMES

      An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

    4. 4. Alternating Superman

      Photo of Alternating Superman being performed
      92.2 mSCORESWAPPED 1,086 TIMES

      This exercise is a variation of the classic Superman, targeting the lower back, glutes, and core by alternately lifting opposite arms and legs. It enhances balance, coordination, and spinal stability more effectively than the traditional version by engaging stabilizing muscles to maintain form and control during the alternation. This isolation move is ideal for improving posture and functional strength.

    5. 5. Superman with Scaption

      Photo of Superman with Scaption being performed
      91.9 mSCORESWAPPED 808 TIMES

      A variation of the Superman exercise incorporating scaption movement. This exercise primarily targets your lower back, but the added movement also helps to recruit muscles in your upper back.

    6. 6. Incline Back Extension

      Photo of Incline Back Extension being performed
      90.5 mSCORESWAPPED 537 TIMES

      This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.

    7. 7. Seated Back Extension

      Photo of Seated Back Extension being performed
      95.9 mSCORESWAPPED 497 TIMES

      Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

    8. 8. Russian Twist

      Photo of Russian Twist being performed
      96.2 mSCORESWAPPED 390 TIMES

      Russian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.

    9. 9. Bird Dog

      Photo of Bird Dog being performed
      75.9 mSCORESWAPPED 322 TIMES

      Bird Dog is a compound, bodyweight exercise that primarily targets the core and lower back. It involves extending one arm and the opposite leg simultaneously while balancing on all fours. This exercise helps improve stability, balance, and strengthening the muscles in the core and lower back, making it a great addition to any workout routine focused on core strength and stability.

    10. 10. Dumbbell Superman

      Photo of Dumbbell Superman being performed
      77.3 mSCORESWAPPED 313 TIMES

      This exercise is a dumbbell variation of the Superman. Adding dumbbells allows for more resistance than the bodyweight variation. This is a great exercise strengthening your back, lower back, glutes and hamstrings.