← EXERCISE LIBRARYCalisthenics
Lizard Crawl
Low crawl in a push-up position with the working knee driving to the outside elbow, demanding hip range and pressing endurance. Three lengths of eight metres staying low before you add distance.
- 01Start in a push-up position with the elbows partially bent so the chest stays low.
- 02Drive one knee up to the outside of the same-side elbow.
- 03Step the opposite hand forward and shift the body over it.
- 04Keep the chest within a hand span of the floor the whole way.
- 05Alternate sides and travel the set distance.
- 01Stay low, the chest should never rise to lockout.
- 02Knee to the outside of the elbow, not the ribs.
- 03Hips stay flat, do not roll onto one side.
- 01Standing up between steps, which turns a hard crawl into a walk and removes the pressing endurance.
- 02Knee arriving behind the elbow, which skips the hip range that makes the drill useful for squat depth.
- 03Rolling the hips open, which lets the trunk off the hook and puts the shoulders in a poor position.
Note: Reference material, not a prescription. Load, volume and whether this movement suits you at all depends on your assessment — if something hurts, stop and get it looked at.