Cross-Body Crawl

Setup

Sit on the floor propped on both hands behind the hips, knees bent, feet flat (the 'how-you-doin' position).

Execution

1. 1Lift one leg and bring the knee up and across the midline
2. 2Reach the opposite hand across to touch the lifted knee or shin
3. 3Return both limbs to the ground briefly, then repeat on the other side
4. 4Keep the movement flowing rather than robotic once comfortable
5. 5Continue alternating sides for the prescribed reps

Key cues

• Touch opposite hand to opposite knee, not same side
• Let the movement flow rhythmically once comfortable
• Keep the supporting arm active, not just resting
• Breathe continuously through the reps

Common faults

• Touching same-side hand to knee instead of crossing the midline
• Rushing without full range of motion
• Collapsing through the supporting shoulder
• Holding the breath during the cross-touch

Tweaks

• Add a 'rocking chair' variation on the back for a core-focused version
• Speed up into a rhythmic flowing cross-crawl once mastered
• Use as a warm-up primer before baby or leopard crawling

Muscles

Notes

Original Strength recommends cross-crawls and bird dogs as regressions for those who can't yet crawl on hands and knees.

Sources

• The How You Doin Cross Crawl - Original Strength
• A Call To Crawl - Original Strength

Attribution: Original Strength / Tim Anderson