Lower Body Crawl
The Lower Body Crawl is a functional bodyweight exercise performed on hands and toes with knees hovering just above the ground. It builds full-body stability, core strength, and quadriceps endurance by challenging you to maintain a flat back during locomotion.
Since this exercise relies heavily on time-under-tension and coordination, the AI analyzes your duration and RPE to gauge true intensity without needing visual tracking. If your daily recovery metrics like HRV or sleep indicate high fatigue, the app can recommend shortening the duration or regressing to a static hold to prevent form breakdown. Additionally, tracking your performance over time allows the AI to progressively increase the time or distance as your core stability improves.
Form Cues
- Hover your knees 1-2 inches off the floor
- Keep your back flat like a tabletop
- Move opposite hand and foot simultaneously
- Brace your core to resist hip rotation
- Keep your gaze slightly forward on the floor
- Don't let your hips pike up toward the ceiling
- Don't let your lower back sag or arch
- Don't sway your hips side-to-side
- Don't crane your neck to look up
- Don't take large, uncontrolled steps
Common Mistakes
- Hips rising too high
- Excessive hip rotation
- Knees touching the ground
- Rushing the tempo
- Rounding the spine
Muscles Worked
This movement places significant constant tension on the quadriceps and hip flexors to keep the knees hovering above the ground. Simultaneously, the deep core muscles and anterior deltoids work aggressively to stabilize the spine and pelvis against the rotational forces created by moving your limbs.
Primary
Secondary
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