Hips rise — crawl becomes a caterpillar
Body must stay in a low plank; rising reduces the core demand dramatically.
Overactive muscles
Hip flexorsLatissimus dorsi
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Full Body
Ab Wheel Power Crawl
Coaching cues
- Hands on the ab wheel; walk forward on the knees while rolling the wheel ahead
- The wheel rolls continuously forward as the body crawls
- Maintain a rigid plank throughout the crawl — no hips sagging or rising
- Combines anti-extension core with shoulder stability over a dynamic range
Common faults 2
Wheel goes too far ahead — losing control
Take smaller steps; each forward roll should be controlled not a lunge.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗