Quadrupedal Crawl

Moving forward on hands and feet, face down, with the opposite hand and foot stepping together and your hips low and level.

1. Set

   Start face down on hands and feet with your knees just off the ground.

   CueKnees off the floor

2. Pair

   Move your right hand and left foot forward together.

   CueOpposite pairs

3. Switch

   Then move your left hand and right foot forward together.

4. Flow

   Keep the steps small so your hips stay low and your back flat.

   CueSmall steps

1. IfSame-side hand and foot moving together.
   ThenPair opposite limbs; it keeps you balanced.
2. IfReaching too far with the foot.
   ThenSmall steps keep your hips down; a long step lifts them and tips you.
3. IfMoving one limb at a time.
   ThenMove the pair together so you flow rather than shuffle.
4. IfHips higher than shoulders.
   ThenLower your hips until your back is close to flat.