Crawl Patterns (Ground Movements)

Introduction

Crawl Patterns are ground movements reproducing fundamental motor patterns. They develop contralateral coordination, core stability, joint mobility, and body awareness. Used in rehabilitation, warm-up, and as standalone HIIT exercises.

The 4 Main Patterns

Bear Crawl

On all fours, knees off ground (5 cm), advance coordinating opposite arm and leg. Flat back.

Spider-Man Crawl

Low position, each step brings knee to same-side elbow. Ample, slow movement stretching hips.

Crocodile Crawl

Very low, almost on floor, military crawl on forearms. Extremely demanding for core.

Crab Walk

Inverted: belly up, hands and feet on floor, hips elevated. Move backward or laterally.

Protocol

• 3 x 20 m each pattern.
• Warm-up: 10 m each before training.
• HIIT: 30 sec bear crawl / 15 sec rest x 6.

Target Audience

All levels. Fundamental for coordination and mobility.