Leopard Crawl 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Leopard Crawl is a bodyweight exercise that engages the abs as the primary muscle group while also targeting the shoulders for stability and strength. It involves moving forward on hands and feet in a low, controlled crawl, keeping the core tight and the body close to the ground. This movement enhances core stability, shoulder endurance, coordination, and overall body control, making it effective for functional fitness and animal flow training.
How to Perform
Start on all fours with your hands directly under your shoulders and knees under your hips.
Lift your knees a few inches off the ground, keeping your back flat and core engaged.
Tuck your chin slightly and maintain a neutral neck position.
Move your right hand and left foot forward simultaneously while keeping your body low and stable.
Follow by moving your left hand and right foot forward in a controlled manner.
Continue alternating hand and foot movements, keeping your hips and shoulders as level as possible.
Keep your core tight throughout the movement to prevent sagging or arching of the lower back.
Maintain steady, controlled breathing as you crawl forward.
Cover a set distance or number of steps, then carefully return to the starting position.
Focus on slow, precise movements to maximize engagement of the abs and shoulders.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged at all times to protect your lower back.
Maintain a low body position to maximize abs activation.
Move slowly and deliberately to improve control and stability.
Keep your shoulders down and away from your ears to prevent tension.
Focus on coordinated hand and foot movements for smooth crawling.
Avoid letting your hips sag or rotate excessively.
Breathe steadily and avoid holding your breath.
Keep your gaze slightly forward to maintain a neutral neck position.
Use a controlled range of motion rather than overextending your limbs.
Progress gradually by increasing distance or time under tension.
How Not to Perform
Do not let your lower back sag or arch excessively.
Do not raise your hips too high, which reduces abs engagement.
Do not move your hands and feet too quickly, compromising control.
Do not shrug your shoulders toward your ears.
Do not twist your torso excessively while crawling.
Do not hold your breath; maintain steady breathing.
Do not overextend your arms or legs beyond a comfortable range.
Do not let your gaze drop to the floor; keep a neutral neck position.
Do not rely on momentum instead of core activation.
Do not start with long distances if your strength and stability are insufficient.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
