Back knee drops to the floor
The hip flexor stretch is reduced and the crawl pattern is lost.
Overactive muscles
Hip flexorsQuadriceps
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Mobility · Full Body
Spiderman Crawl
Coaching cues
- Start in a push-up position; step one foot outside the same-side hand
- Lower the hip toward the floor; feel the hip flexor and groin stretch
- Return and repeat on the opposite side — crawl forward alternating
- Keep the back knee off the floor; maintain a rigid trunk throughout
Common faults 2
Hips rise — body not staying low
The low hip position is the defining feature; rising removes the stretch.
Overactive muscles
Hip flexorsErector spinae
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗