Videos
Instructions
- Start on all fours in a tabletop position with hands under shoulders and knees under hips.
- Engage your core and lift knees slightly off the floor maintaining a flat back.
- Move your right hand and left foot backward simultaneously.
- Follow by moving your left hand and right foot backward.
- Continue crawling backward maintaining stability and controlled movements.
Technical Tips
- Keep your hips low and core engaged throughout.
- Maintain a neutral spine with eyes looking down.
- Avoid rotating your hips side to side during movement.
Breathing Tips
- Inhale before initiating each crawl step.
- Exhale slowly as you move your opposite hand and foot backward.
- Maintain steady breathing to support core engagement.
Medical restrictions
- Shoulder injuries
- Wrist injuries
- Knee pain or injuries
- Severe lower back issues
What muscles does the reverse quadruped crawl work?
The reverse quadruped crawl primarily works the back, glutes, and quadriceps while also engaging the shoulders, lower back, and hamstrings for stability and coordination.
Is the reverse quadruped crawl good for core strength?
Yes, the reverse quadruped crawl is excellent for core strength as it requires continuous bracing of abdominal muscles to maintain spinal stability during dynamic crawling movements.
How often should I do the reverse quadruped crawl?
You can include the reverse quadruped crawl in your workouts 2-3 times per week within warm-ups, mobility circuits, or functional training sessions to build stability and coordination progressively.
The Reverse Quadruped Crawl, also known as the Reverse Bear Crawl, is a functional bodyweight exercise designed to enhance total-body coordination, stability, and neuromuscular control. This crawling movement involves moving backward in a quadruped position, engaging the back, glutes, and quadriceps effectively. Unlike traditional crawling drills, the reverse crawl emphasises posterior chain activation while challenging scapular stability and core bracing under dynamic conditions. It is widely used in functional training and athletic conditioning programs to improve agility, balance, and reactive strength. The reverse crawl also aids in developing proprioceptive awareness as it requires controlled contralateral limb movements while maintaining a stable and neutral spine. Due to its demand on mobility and stability simultaneously, this exercise is ideal for intermediate practitioners aiming to build superior movement efficiency, enhance core stability, and reinforce joint health in the shoulders, hips, and knees. Integrating the Reverse Quadruped Crawl into warm-ups, conditioning circuits, or functional strength workouts supports injury prevention and builds foundational movement patterns essential for advanced locomotor drills and athletic performance.