Alligator Crawl

The spider crawl is a bodyweight exercise that involves crawling on the floor with the knees outside of the elbows. It is different from a leopard crawl in that the hips are higher, and it's different from a bear crawl because the knees are wider. It can be done as a full-body warm-up, in short bursts for power or circuit training, or for longer durations as cardiovascular conditioning.


  1. Intense challenge even with no added weight
  2. Engrains cross-body gait pattern and athletic coordination
  3. Challenges the shoulders, core, legs, arms, and back
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Alligator Crawl Images


Alligator Crawl Instructions

Alligator Crawl muscle diagram