Squat Crawl

animated character showing how to do a squat to crawl full body exercise.

This full-body flow exercise combines squatting, crawling, and planking into one dynamic movement, building total-body strength, coordination, and cardiovascular endurance.

HOW TO DO IT:

  • Start standing upright with feet shoulder-width apart
  • Push your hips back and squat down as low as you can
  • Place your hands on the ground in front of you
  • Walk your hands forward while keeping your feet planted until you reach a plank position
  • Hold the plank briefly, keeping your body in a straight line
  • Walk your hands back toward your feet, returning to the squat position
  • Stand back up to the starting position
  • Keep your core engaged throughout the entire movement sequence
  • Repeat

MAKE IT COUNT:

  • Do as many as you can
  • Literally – don’t stop until you can’t safely complete another rep

MAKE IT EASIER:

  • Drop to your knees as you start to crawl
  • Don’t crawl all the way out to a full plank
  • Take more time between each phase of the movement
  • Skip the plank hold and immediately walk hands back

MAKE IT HARDER:

  • Add a push-up when you reach the plank position
  • Hold the plank position for 3-5 seconds before walking back
  • Speed up the entire movement sequence

MAKE IT FUN:

  • Share this with a friend so you have a workout buddy!

PRACTICAL USES:

  • Full-body functional movement for everyday activities
  • Better coordination for complex movement patterns
  • Grabbing something from under your table
  • Mastering mountaineering
  • Getting off the ground without looking like a flipped turtle

DISCLAIMER: To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider to ensure you are able to safely participate in this or any exercise program. All exercise programs carry some risk of injury.

If you engage in this exercise or exercise program and/or use any information provided by Squirrel Fitness, LLC, regardless of where or how you access it, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Squirrel Fitness, LLC, from any and all claims or causes of action, known or unknown, arising out of your participation in activities with Squirrel Fitness, LLC.