Exercise guide
Side Crawl
- Intermediate
- Compound
- Timed hold
- Back
- Shoulders
The Side Crawl is a dynamic total-body movement that builds exceptional core stability, shoulder endurance, and lateral coordination. It challenges the obliques and serratus anterior by requiring the torso to remain rigid while moving sideways in a low-quadruped position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Start on all fours in a tabletop position with hands directly under shoulders and knees under hips.
- Tuck your toes and lift your knees 1-2 inches off the ground, keeping your shins parallel to the floor.
- Engage your core and maintain a neutral spine from head to tailbone.
How to do it
- Simultaneously move your right hand and left foot a few inches to the right.
- Follow immediately by moving your left hand and right foot to the right to reset your base.
- Exhale on each lateral step and maintain a slow, rhythmic tempo to ensure control.
- Repeat for the desired distance or repetitions before switching directions to return to the start.
Form checklist
- Keep knees hovering consistently 1-2 inches off the floor.
- Maintain a flat back and avoid letting the hips hike up or sag.
- Keep the head neutral with the gaze slightly in front of the hands.
- Ensure opposite limbs move at the exact same time to maintain balance.
Pro tips
- Focus on 'pushing the floor away' to keep the shoulder blades stable and fully engage the serratus anterior.
- Imagine a glass of water on your lower back; move with enough control that it wouldn't spill.
- Keep your steps small and controlled to maximize time under tension for the core.
Make it harder
- Place a small weight plate or sandbag on your lower back to increase the stability demand.
- Wrap a mini-band around your knees or wrists to add lateral resistance to the movement.
Frequently asked
- What muscles does the side crawl work?
- The side crawl primarily targets the abs, deltoids, obliques, and pectorals, and also works the erector spinae, lats, and serratus anterior as secondary muscles.
- What equipment do you need for the side crawl?
- The side crawl requires no equipment — just your body weight.
- Is the side crawl good for beginners?
- The side crawl is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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