How to do a Lower Body Crawl
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Lower Body Crawl
Target muscles worked
Instructions for Proper Form
Lower Body Crawl is a compound exercise that targets the glutes, hamstrings, and core. By crawling with only the lower body, you challenge balance and coordination significantly. This exercise helps to build strength and stability in the lower body while also emphasizing core engagement due to the need for maintaining hip stability during movement.
- Lay face down on the ground with your legs extended out behind you. Position your hands on the ground to help support your upper body.
- Raise one leg off the ground, and reach your knee forward and to the side in a mock crawling motion.
- Keep your abs and lower back engaged to help with stability as you move your leg.
- Return your leg to the starting position, and repeat with the opposite leg.
Alternatives & Variations to Lower Body Crawl
1. Standing Leg Side Circle
12.6 mSCORESWAPPED 505 TIMESStanding Leg Side Circle is an isolation exercise that targets the hip flexors and adductors. By performing circular motions with your leg, you engage muscles around your hips that are often neglected in other exercises. This is a great exercise for improving hip mobility and stability, and it’s particularly beneficial for athletes looking to enhance their lateral movements.
2. Side Leg Hip Circle
10.6 mSCORESWAPPED 184 TIMESSide Leg Hip Circle is an isolation exercise that primarily targets the glutes and hips. By lying on your side and drawing circles with your top leg, you engage your hip flexors and glutes through a full range of motion. This is an excellent exercise for improving hip mobility and stability, as well as strengthening the smaller stabilizing muscles around the hip joint.
3. Knee to Chest Stretch
5.1 mSCORESWAPPED 108 TIMESKnee to Chest Stretch is an isolation stretch that targets the lower back and glutes. This stretch involves lying on your back and pulling one or both knees toward your chest. It helps increase flexibility in the lower back and relieve tension in the lumbar spine. It’s a great addition to any warm-up or cool-down routine to improve mobility and reduce the risk of injury.
4. Pigeon Pose
7.1 mSCORESWAPPED 107 TIMESPigeon Pose is a yoga stretch that primarily targets the hip flexors and glutes. By extending one leg back and resting the other leg bent in front, you significantly stretch the hip joints and muscles. This pose is excellent for improving hip mobility and flexibility, making it a beneficial addition to any lower body or mobility routine.
5. Seated Figure Four
10.5 mSCORESWAPPED 66 TIMESSeated Figure Four is an isolation stretching exercise that primarily targets the glutes and hip flexors. By placing one ankle over the opposite knee and leaning forward, you can effectively stretch the glutes and hips. This stretch is excellent for improving lower body flexibility and addressing tightness in the hips and glutes, which can be beneficial for a variety of lower body exercises.
6. Standing Leg Side Hold
35.4 mSCORESWAPPED 54 TIMESStanding Leg Side Hold is an isolation exercise that primarily targets the glutes and hip abductors. By raising one leg to the side and holding it there, you engage these muscles to maintain stability and balance. This exercise helps improve balance, stability, and muscle endurance. It's a great addition for anyone looking to fine-tune lower body strength and muscle control.
7. Hip Thrust
97 mSCORESWAPPED 47 TIMESHip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.