Plank Lateral Crawls Exercise

Plank Lateral Crawls is a challenging exercise that works the shoulders, chest, arms and leg muscles.

It actively engages the core section as the body undergoes different shifts in bodyweight.

Plank Lateral Crawl will build strength, stability, flexibility and mobility. But it will also improve your level of coordination.

This is a good exercise to include in your workout rotation if you are looking to work on your functionality.

Plank Lateral Crawl can be done to prime the upper body before weight training or as part of an interval training program.

Plank Lateral Crawls How To

  • Assume the top position of the Plank; hands and feet shoulder width apart, hands directly under the shoulders, legs straightened out and hips aligned with your upper back.
  • Crawl to the left by crossing your right hand over your left hand and simultaneously extending the left leg to the side. As you extend your left hand to the side, simultaneously bring your right leg toward the left leg thus returning to Plank position.
  • Once you have completed the targeted number of reps or covered the required distance toward one side, change direction and work the other side. One rep equals one plank position.

Form and Technique

When performing Plank Lateral Crawls focus on coordinating your hands with your legs; crossing your hands means extending the leg to the side and extending the other hand means bringing your legs together or back to Plank position.

Always maintain an aligned position with your hips and upper back to reduce compression forces on the lower back.

Variations: Mountain Climbers, Quadruped

Routine for Strength: 5 sets, AMRAP (30 secs rest between sets)

Routine for Muscle Gains: n/a

Plank Lateral Crawls

How To Do Plank Lateral Crawls