How to do it
Keep your elbows fully extended as you shift weight between hands.
- 1
Start on all fours with your knees under your hips and hands under your shoulders.
- 2
Lift your knees slightly off the ground.
- 3
Move one hand and the opposite foot forward in unison.
- 4
Continue moving forward, alternating hands and feet in a crawling motion.
- 5
Keep your movements controlled and deliberate for the desired distance or time.
Expert tip
Maintain a neutral spine and keep your knees just an inch or two above the ground to maximize core engagement.
Common mistakes
- ✕Hips piking high above shoulder level
- ✕Sagging the lower belly toward the floor
- ✕Moving same-side hand and foot together