How to Do This Plank-Based Core Crawl Correctly
This bodyweight movement is functional, accessible, and suitable for all levels. It targets your core, arms, and shoulder stabilizers while requiring zero equipment—just floor space and some determination.
Think of it as a plank in motion—you’re moving forward while staying braced. If traditional planks have stopped challenging you, this variation will fire things up.
Already holding planks for over 90 seconds? Time to progress. This exercise introduces movement and instability, forcing your core to work overtime. Want to go harder? Add a weighted vest or crawl across an unstable surface.
Step-by-Step: How to Do It Right
- Begin in a push-up position.
- Brace your core and keep your spine neutral.
- Move one hand about 30 cm forward, then follow with the other.
- Continue this forward motion for 10 meters (or adjust based on your fitness level).
How to Add Resistance and Progress
- Make it harder by adding:
- A weighted vest
- Ankle or wrist weights
- Resistance bands for extra tension
Remember to keep your hips steady and limit rotation. Your abs should stay engaged the entire time.
This movement also strengthens the shoulder stabilizers, making it a solid choice for runners, cyclists, lifters, or anyone working on posture and form.
Sliding Seal Core Drill for Back Strength and Control
Want to mix things up? Add the sliding seal hold to your routine. It’s a low-impact, controlled movement that improves spinal stability and shoulder mobility.
How to Perform the Sliding Seal Exercise
- Lie face-down on the floor.
- Squeeze your lower back and lift both your hands and feet.
- Pull your shoulder blades back and down.
- Hold for 5 seconds.
- Slowly lower back to the start.
- Repeat for 5–10 reps.
This one’s great for improving posterior chain control and reinforcing body awareness through simple, effective movement.
How to Add These Movements to Your Weekly Routine
Both the crawling plank variation and the sliding seal hold can be used 3–4 times a week. They also work well as warm-up drills to activate the core and back before heavy training.
Looking to increase intensity? Add 5–10 kg of resistance via ankle weights, wrist straps, or a weighted vest.
Not sure about your technique? Talk to a personal trainer to ensure your spine stays neutral and your form is solid.
Why CrossFit Athletes Use Crawling Core Drills
These crawling movements are often used in CrossFit as a way to warm up the core and shoulders before lifting or gymnastics work. Because they’re low-impact and scalable, they can be done several times a week without overstressing the body.
They also help build the strength and positioning needed for handstand walks. For more advanced athletes, combining crawling drills with handstand practice makes for an excellent upper-body workout.
A study published in the Journal of Physical Therapy Science examined the effects of core strength training on core stability. Over a 4-week period, participants who engaged in targeted core exercises, including movements similar to crawling, showed significant improvements in core stability compared to a control group. This suggests that incorporating exercises like seal walks can effectively enhance core strength and stability. https://pmc.ncbi.nlm.nih.gov/articles/PMC6110226/
Muscles Worked: What This Movement Actually Targets
Wondering what’s getting worked when you hit the floor for this crawling core drill? It might look simple, but it hits a surprising number of important muscle groups—especially the ones that support posture, stability, and real-world movement.
Here’s what’s doing the heavy lifting:
Abdominals: Your rectus abdominis (the six-pack muscle), obliques, and deeper core muscles like the transverse abdominis are firing to keep your midsection stable and your spine supported while you move. This is the main area doing the work—expect to feel it.
Shoulder stabilizers: Your rotator cuff muscles and scapular stabilizers work overtime to keep your upper body aligned as you “walk” forward. This is great for anyone who does push-ups, overhead lifts, or spends too much time hunched over a desk.
Quads and shin muscles: As you crawl forward, your lower body kicks in to help drive the movement. Your quads stay active, and the tibialis anterior (the muscle in front of your shin) helps keep your feet lifted and aligned. It’s subtle, but you’ll feel it the next day.
While this isn’t a max-strength lift like squats or deadlifts, it’s incredibly effective for building foundational control and resilience. It targets those often-overlooked stabilizers that help prevent injuries, improve form in compound lifts, and support everyday movement.
Plus, because you’re working under tension while moving, it helps improve your coordination, mobility, and postural awareness—all of which become even more important as you train through your 30s, 40s, and beyond.
