When it comes to losing weight, you’ve probably heard the usual advice: run more, eat clean, hit the gym. And while all of that helps, there’s one sneaky, underrated move that can skyrocket your fat-burning potential and fire up muscles you didn’t even know you had. We’re talking about crawling exercises—yes, crawling like you did as a toddler. Only this time, it’s going to push your core, crush calories, and fast-track your weight loss journey.
Crawling isn’t just kid stuff. It’s one of the most functional, full-body movements out there. And when done right, crawling workouts improve coordination, spike your heart rate, torch calories, and tighten your entire body—especially your abs, glutes, and shoulders.
In this guide, you’ll learn:
- Why crawling works so well for weight loss
- The 5 best crawling exercises to add to your routine
- How to program them for maximum results
Let’s get into it.
Why Crawling Exercises Help With Weight Loss
Crawling may look simple, but it’s deceptively hard in the best way. It works because it combines cardio, strength training, core engagement, and mobility—all in one low-impact move.
Here’s how crawling helps accelerate fat loss:
- Elevates heart rate fast without jumping
- Engages full-body muscles, especially deep core muscles
- Improves coordination and stability, which means better form in other workouts
- Builds endurance and muscular control
- Activates metabolism, even after the workout ends
You don’t need a gym. You don’t need equipment. Just some floor space and the willingness to sweat.
The 5 Best Crawling Exercises for Weight Loss
These variations range from beginner to advanced, so whether you’re just getting started or want to crank up the challenge, there’s something here for you.
1. Bear Crawl
Best for: Full-body conditioning and core control
The bear crawl is the OG crawling movement and an incredible calorie-burner. It targets your shoulders, quads, glutes, and core all at once.
How to do it:
- Get on all fours—hands under shoulders, knees under hips, but knees hover 1–2 inches off the floor.
- Keep your back flat, core tight.
- Step forward with your right hand and left foot, then left hand and right foot.
- Keep crawling forward slowly and with control.
Go for: 30–45 seconds, rest 30 seconds, repeat 3–4 rounds
Pro Tip: Keep your hips low and don’t let your knees touch the ground. You want to move like a controlled beast, not a bouncing rabbit.
2. Leopard Crawl
Best for: Core and shoulder endurance with cardio benefits
A variation of the bear crawl, the leopard crawl is more compact and closer to the ground, making it harder on your core and shoulders.
How to do it:
- Start in a bear crawl position.
- Bring your knees even closer to the floor (almost grazing it).
- Take short, quick steps forward with opposite hand and foot.
- Move smoothly, like a stalking leopard.
Go for: 20–30 seconds per round, repeat 4–5 rounds
Pro Tip: Keep everything tight. This crawl is less about speed and more about tension and control.
3. Crab Walk
Best for: Glutes, hamstrings, and triceps
The crab walk flips you around, working your backside while also torching calories and boosting coordination.
How to do it:
- Sit on the floor with knees bent and feet flat, hands behind you, fingers pointing toward your glutes.
- Lift your hips off the floor.
- Start “walking” backwards or forward using opposite hand and foot.
Go for: 30 seconds forward + 30 seconds backward, 3–4 rounds
Pro Tip: The higher you keep your hips, the more you’ll activate your glutes and hamstrings.
4. Lateral Crawl (Side Bear Crawl)
Best for: Obliques, shoulders, and hip stability
Moving side to side forces your body to work in a different plane of motion, which is great for balance, core symmetry, and fat-burning.
How to do it:
- Start in bear crawl position.
- Step your right hand and right foot to the right.
- Follow with your left hand and left foot.
- Keep going sideways for a few steps, then reverse.
Go for: 5 steps right + 5 steps left = 1 set. Do 4 sets.
Pro Tip: Keep knees low, spine long, and core tight throughout. Don’t let your hips sag or twist too much.
5. Gorilla Crawl
Best for: Power, speed, and cardio
This is a dynamic, more explosive variation that boosts fat loss by adding a burst of intensity.
How to do it:
- Squat down deep with your hands on the floor in front of you.
- Jump your hands forward, then immediately jump your feet forward to follow.
- Keep moving forward like a gorilla—hands first, feet follow.
Go for: 20–30 seconds, rest 1 min, repeat 3–5 rounds
Pro Tip: Land soft and low. Use explosive strength from your legs and keep momentum controlled.
How to Add Crawling to Your Routine
You can easily add these crawling exercises into your weekly workouts without overhauling your entire plan.
Try it as a Finisher:
After strength training or cardio, pick two crawl moves and do them back-to-back.
Example:
- Bear Crawl x 45 sec
- Gorilla Crawl x 30 sec
- Rest 60 sec
- Repeat 3 rounds
Use It in a Circuit:
Pair crawling with other bodyweight moves.
Example circuit:
- Jump squats – 20 sec
- Crab Walk – 30 sec
- Push-ups – 15 reps
- Side Bear Crawl – 10 steps each way
- Rest 1 min
- Repeat 3 rounds
Do a Crawl-Only Conditioning Day:
10-Minute Crawl Challenge:
- 1 min Bear Crawl
- 1 min Crab Walk
- 1 min Gorilla Crawl
- 1 min Side Crawl (each direction = 30 sec)
- Repeat twice
You’ll be out of breath and sore in the best way—no treadmill required.
Crawling Exercise Tips for Fat Loss Success
- Keep your core tight: This protects your back and makes every movement more effective.
- Move with control: You don’t need to rush. Focus on form, tension, and smooth transitions.
- Breathe: Don’t hold your breath. Steady breathing helps your endurance and fat burn.
- Mix it up: Don’t just crawl in straight lines. Move forward, sideways, and backward for best results.
- Stay consistent: Crawling just 2–3 times a week can boost your cardio and sculpt muscles fast.
Final Thoughts
Crawling exercises are fun, functional, and shockingly effective for weight loss. They challenge your full body, raise your heart rate, and build lean muscle—all without any equipment or high-impact moves.
Whether you add them as a finisher, a warm-up, or build an entire workout around them, crawling can change the game for your fitness goals.
Start slow, stay consistent, and embrace the crawl. You’ll lose fat, build strength, and feel like a total badass while doing it.
