Lower Body Crawl
10 reps
Draw one knee forward and out along the floor, then switch to the other leg.
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GLUTES
Lower Body Crawl
A floor-based crawling drill that challenges the glutes, hamstrings, and core using only the lower body. Moving one leg at a time while keeping your hips steady demands real balance and control. It builds lower body stability and teaches your core to hold position under movement.
How to do it
- 1
Lie face down with your legs stretched out behind you and your hands on the floor to support your upper body.
- 2
Lift one leg off the ground and bring that knee forward and out to the side in a crawling motion.
- 3
Keep your abs and lower back engaged to stay stable as the leg moves.
- 4
Return the leg to the starting position.
- 5
Repeat the same motion with the opposite leg.
- 6
Continue alternating legs for your reps.