How to do an Australian Crawl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Australian Crawl
Workouts with Australian Crawl
Target muscles worked
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.
- Lie face down on the floor or a mat.
- Keep your core engaged, back straight and chest forward to maintain proper posture.
- Raise your chest and legs off the ground, like you're performing a superman.
- Start kicking your legs up and down, keeping your feet a few inches off the ground.
- While kicking, reach one arm forward and pull the other back, like you are freestyle swimming.
- Continue for the duration of exercise.
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Generate My PlanAlternative Exercises to Australian Crawl
1. Cat Cow
4.3 mSCORESWAPPED 1,961 TIMESCat 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.
- Beginner
- Lower Back
2. Superman
95.4 mSCORESWAPPED 1,563 TIMESA 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.
- Beginner
- Lower Back
3. Superman Hold
76.2 mSCORESWAPPED 1,234 TIMESAn 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.
- Beginner
- Lower Back
4. Alternating Superman
92.2 mSCORESWAPPED 1,135 TIMESThis 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.
- Beginner
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5. Superman with Scaption
91.9 mSCORESWAPPED 830 TIMESA 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.
- Beginner
- Lower Back
6. Incline Back Extension
90.5 mSCORESWAPPED 555 TIMESThis isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
- Beginner
- Lower Back
- Back Extension Bench
7. Seated Back Extension
95.9 mSCORESWAPPED 525 TIMESSeated 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.
- Beginner
- Lower Back
- Back Extension Machine
8. Russian Twist
96.2 mSCORESWAPPED 432 TIMESRussian 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.
- Beginner
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9. Bird Dog
75.9 mSCORESWAPPED 340 TIMESBird 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.
- Beginner
- Abs
10. Dumbbell Superman
77.3 mSCORESWAPPED 329 TIMESThis 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.
- Intermediate
- Lower Back
- Dumbbells