Controlled crawl (Strength)

Controlled crawl (Strength)

What you should feel?? When performed correctly, you will feel almost your whole body working, but you should not have any pain in your joints. For example, your muscles will be burning and may be “painful”, however your joints such as your shoulder, knee and ankle joints should not be painful.


  • Start by getting your body into a crawling position on the ground
  • Keep knees bent, on the balls of your feet and shoulders forward
  • Lift one leg ensuring your body stays stable
  • and progress by performing a slow and controlled crawl
  • Ensure your torso position stays stable and continue with the set

Main muscles targeted:

  • Most muscles

Main benefits:

A controlled crawl helps develop a lot of muscles in the body in a functional crawling manner. Crawling is something that most of us lose the ability to do. The ability to crawl though can have many injury preventing benefits and will recruit the core whilst performing it. This exercise can be used for many different reasons but must be approached slowly and gently if you have not performed it before.