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Strength at home

Crawling workout: bear crawls, crab walks and inchworms (20 minutes, no equipment)

For adults who want to crawl again: a short floor session that works your shoulders, arms, trunk and hips while you move on hands and feet. You need a clear stretch of floor about 8 to 10 metres long, or a shorter space you cross and come back. Warm your wrists first, learn the bear and crab positions as holds, then crawl. In a trial, 8 weeks of twice-weekly crawling classes improved movement and hip and shoulder range in young adults, though not balance or push-up endurance. No trial has tested this exact session; the order and doses are our starting point.

20 minBeginner12 movesA wallForearms · Shoulders · Glutes · Abs · Triceps · Back
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoSlow bends and turns, no weight on your hands yetEasier: Wrist circlesHarder: Wrist flexor stretch
  2. Quadruped wrist rocks10 slow rocks
    Beginner · Forearms, Shoulders · 3D demoFingers forward, then turned out a little if your wrists feel pinchedEasier: Wrist flexor stretch
  3. Shoulder CARs (controlled articular rotations)3 slow circles each way with each arm
    Beginner · Shoulders, Back · 3D demoOnly within the range you controlEasier: Arm circlesHarder: Sleeper stretch
  4. Glute bridge10 slow reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoThe hip lift you'll hold in the crabEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge

Holds

Rest 30 s between holds

  1. Knee hover (Pilates tabletop hover)3 holds of 15 to 30 s
    Beginner · Abs, Shoulders, Quads · 3D demoThe bear position: knees just off the floor, press the floor away. Fists or forearms for sore wristsHarder: Straight-arm plank (high plank)
  2. Upward plank pose (Purvottanasana)2 or 3 holds of 5 to 10 slow breaths
    Intermediate · Shoulders, Triceps, Glutes · 3D demoDo it with your knees bent (the reverse tabletop): hands behind you, fingers towards your feet or turned out, hips up, chin in. The demo shows the straight-leg poseEasier: Upward stretch, hands pressing backHarder: Leg pull back (Pilates leg pull up)

Crawl

2 rounds · Rest 60 s after each round

  1. Bear crawl2 crawls of 8 to 10 m, forwards and back
    Intermediate · Shoulders, Abs, Quads · 3D demoKnees just off the floor, small steps, opposite hand and foot togetherEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)
  2. Crab walk2 crawls of 6 to 8 m, resting 45 s between
    Intermediate · Triceps, Shoulders, Glutes · 3D demoHips up, hands and feet close to your body; feet first, then hands first backEasier: Crab reachHarder: Alternate-leg bounding
  3. Inchworm walkout4 walkouts
    Intermediate · Abs, Shoulders, Hamstrings · 3D demoBend your knees as much as your hamstrings needEasier: Forearm plankHarder: Plank walk-up

Harder option

  1. Crab reach5 reaches each side, alternating
    Intermediate · Glutes, Shoulders, Hip flexors · 3D demoOnly on stronger days, and not with a sore shoulder. Drive your hips up as you reach; keep your neck longEasier: Hand up the back (back scratch reach)Harder: Crab walk

Cool-down

  1. Wrist flexor stretch30 s each side
    Beginner · Forearms · 3D demoAn easy stretch onlyEasier: Wrist circlesHarder: Quadruped wrist rocks
  2. Child's Pose (Balasana)45 s
    Beginner · Back, Shoulders, Glutes · 3D demoRest your wrists and breatheHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Do it twice a week on days that aren't back to back, as the crawling class trial did. For a harder session, do 3 rounds of the crawl block, add the crab reach, then lengthen the crawls.
  • If your wrists complain, crawl on your fists or push-up handles, turn your fingers out, or put your hands on a low step. Some discomfort is fine if it stays at about 5 out of 10 or less and settles within half an hour or so, as our wrist pain guides say.
  • Skip the crab walk and the crab reach while the front of a shoulder hurts, or after a shoulder dislocation, as the crab walk's move page says: shorten the range or leave it out with shoulder instability or wrist arthritis.
  • Clear the floor and look behind you before you crawl backwards, as our bear crawl guide says.
  • Stop and get medical help for chest pain or pressure, feeling faint or dizzy, unusual breathlessness, or a racing or irregular heartbeat, as our plans advise.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the crawling workout: bear crawls, crab walks and inchworms (20 minutes, no equipment) take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.