Crocodile Crawl (male) – Video Exercise Guide & Tips

Crocodile Crawl (male) - Video Exercise Guide & Tips

Get ready to take your workout to the next level with the Crocodile Crawl. This dynamic exercise targets your entire body, helping you build strength, endurance, and flexibility. In just a few minutes a day, you'll feel the burn and see results.

Watch This Exercise Video

Watch the video guide to ensure proper form and technique, and discover variations to challenge yourself even more. Avoid common mistakes and follow these expert tips to maximize your results.

Get ready to unleash your inner beast with the Crocodile Crawl.

Key Takeaways

  • The Crocodile Crawl targets multiple muscle groups for a full-body workout.
  • Proper form and technique include keeping hands shoulder-width apart, engaging the core, maintaining a neutral spine, and avoiding rushing.
  • Variations of the Crocodile Crawl can challenge your workout by incorporating weights, performing on an unstable surface, crawling in different directions, and gradually progressing to more advanced variations.
  • Common mistakes to avoid include excessive arching of the back, dropping or sagging hips, not keeping shoulders down and back, and forgetting to breathe consistently throughout the exercise.

Benefits of the Crocodile Crawl

The Crocodile Crawl offers significant benefits for your overall strength and flexibility. This exercise targets multiple muscle groups, making it an effective full-body workout. The primary muscles engaged in the crocodile crawl include the shoulders, chest, triceps, core, and lower body. As you move through the crawling motion, these muscles work together to stabilize your body and propel you forward.

To progress from a beginner to an advanced level in the crocodile crawl, you can make a few modifications. Start by practicing the basic crawl movement on your hands and knees. Once you feel comfortable, you can progress to a bear crawl, where you lift your knees slightly off the ground. As you gain strength and confidence, you can challenge yourself further by elevating your knees higher or even attempting a full crawl with your knees lifted off the ground.

Transitioning into the subsequent section about proper form and technique for the crocodile crawl, it's important to understand how to perform this exercise correctly to maximize its benefits and minimize the risk of injury.

Proper Form and Technique for the Crocodile Crawl

To perform the Crocodile Crawl with proper form and technique, focus on maintaining a strong and stable core while moving forward in a crawling motion. This exercise targets your core, upper body, and coordination, making it a great full-body workout.

Here are some tips to help you master the proper form and technique:

  • Keep your hands shoulder-width apart and your arms fully extended.
  • Engage your core by drawing your belly button towards your spine.
  • Maintain a neutral spine throughout the exercise, avoiding any excessive arching or rounding.
  • Control your movements and avoid rushing. Take slow and deliberate steps to ensure proper form.
  • Keep your hips low and avoid lifting them too high, as this can strain your lower back.

By following these tips, you'll be able to perform the Crocodile Crawl correctly and effectively. Beginners commonly make the mistake of not engaging their core or rushing through the exercise. Take your time, focus on your form, and gradually increase your speed as you become more comfortable.

Now that you have mastered the proper form and technique, let's explore some variations to challenge your workout.

Variations to Challenge Your Workout

To challenge your workout and add variety to the Crocodile Crawl exercise, you can try different variations that target specific muscle groups and increase the intensity of your workout.

One advanced modification you can try is incorporating weights into the exercise. By using dumbbells or kettlebells, you can increase the resistance and engage your muscles even more. Hold the weights in your hands as you perform the crawl, and focus on maintaining proper form and control throughout the movement.

Another variation to challenge your workout is to perform the Crocodile Crawl on an unstable surface, such as a balance board or a stability ball. This will require additional core strength and stability as you navigate the unstable surface while crawling. It will engage your core muscles even more and improve your balance and coordination.

Additionally, you can try performing the Crocodile Crawl in different directions. Instead of moving forward, try crawling backward or sideways. This will challenge your muscles in different ways and work different muscle groups.

Remember to always listen to your body and start with modifications that are suitable for your fitness level. Gradually progress to more advanced variations as you build strength and improve your form.

Common Mistakes to Avoid During the Crocodile Crawl

Avoid these common mistakes while performing the Crocodile Crawl to ensure optimal results and prevent injury. Maintaining correct posture is crucial for the effectiveness of this exercise.

Here are some common mistakes to avoid:

  • Arching your back: Keep your spine neutral throughout the movement. Avoid excessive arching, as it can strain your lower back.
  • Dropping your hips: Maintain a straight line from your head to your heels. Avoid letting your hips sag or drop, as it can put unnecessary stress on your lower back.
  • Rounding your shoulders: Keep your shoulders down and back, away from your ears. Avoid rounding your shoulders forward, as it can lead to poor posture and shoulder discomfort.
  • Holding your breath: Remember to breathe consistently throughout the exercise. Holding your breath can increase tension in your body and limit your performance.
  • Rushing the movement: Take your time and focus on the quality of each rep. Avoid rushing through the exercise, as it can compromise your form and reduce the effectiveness of the workout.

By avoiding these common mistakes and maintaining correct posture, you can maximize the benefits of the Crocodile Crawl.

Now, let's move on to the next section and explore some tips to further enhance your results with this exercise.

Tips to Maximize Your Results With the Crocodile Crawl

To maximize your results with the Crocodile Crawl, incorporate these tips into your routine. By following these tips, you can increase the effectiveness of this exercise and make progress towards your fitness goals.

Firstly, focus on maintaining proper form throughout the movement. Keep your core engaged and your body in a straight line from head to toe. This will ensure that you're targeting the intended muscle groups and maximizing the effectiveness of the exercise.

Secondly, gradually increase the intensity and difficulty of the Crocodile Crawl over time. This can be done by increasing the distance you crawl or by adding additional challenges such as crawling uphill or wearing a weighted vest. Progression techniques like these will help to continuously challenge your muscles and promote growth.

Additionally, it's important to listen to your body and rest when needed. The Crocodile Crawl is a demanding exercise, so make sure to give yourself enough time to recover between sessions. This will prevent overtraining and reduce the risk of injury.

Frequently Asked Questions

How Many Calories Can I Burn Doing the Crocodile Crawl?

You can burn a significant amount of calories by doing the crocodile crawl. This exercise is highly effective for both your upper and lower body, engaging multiple muscle groups at once.

The crawling motion requires strength and coordination, making it a challenging workout. By incorporating the crocodile crawl into your fitness routine, you can increase your calorie burn and improve overall fitness.

Can the Crocodile Crawl Help Improve My Core Strength?

The crocodile crawl is a great exercise for improving core strength. It targets your abs, obliques, and lower back, helping to build a strong and stable core.

In addition to its benefits for core strength, the crocodile crawl also contributes to overall fitness by enhancing coordination, balance, and upper body strength.

Advanced athletes can challenge themselves with variations of the crocodile crawl, such as adding a push-up or performing it on uneven surfaces.

Is the Crocodile Crawl Suitable for Beginners?

The crocodile crawl is a challenging exercise that can be modified to suit beginners. It's a great way to improve your core strength and overall fitness. By starting with simpler modifications, such as keeping your knees on the ground or reducing the distance you crawl, you can gradually build up to the full exercise.

The benefits of the crocodile crawl include strengthening your core, improving your coordination, and increasing your upper body strength.

Can the Crocodile Crawl Help With Improving Posture?

The crocodile crawl is an effective exercise for improving posture. By engaging your core muscles and lengthening your spine, it can help correct any imbalances and promote a more upright position.

Additionally, this exercise can improve balance and increase flexibility, making it beneficial for overall body alignment.

Incorporating the crocodile crawl into your workout routine can lead to better posture and a stronger, more aligned body.

Are There Any Modifications or Alternatives for Individuals With Wrist or Shoulder Injuries?

If you have wrist or shoulder injuries, there are modifications you can make to the Crocodile Crawl exercise.

For wrist injuries, you can try using push-up bars or dumbbells to alleviate pressure on your wrists.

If you have a shoulder injury, you can modify the exercise by performing it on your knees instead of your toes.

Remember to listen to your body and consult with a medical professional for personalized modifications that suit your specific injury.


The crocodile crawl is a powerful exercise that offers numerous benefits for your entire body. By engaging your core, shoulders, and legs, this movement helps improve strength, stability, and coordination.

Remember to maintain proper form and technique to maximize your results and avoid common mistakes.

To challenge yourself, you can try different variations of the crocodile crawl.

By incorporating this exercise into your workout routine, you can enhance your overall fitness level and achieve your goals more effectively.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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