Forward Crawl: Exercise for Squat & Hamstring ROM

New Crawl Exercise for Squat & Hamstring ROM

Today, I’ve got a new crawl exercise for you that I call the Forward Squat Crawl that provides 2 major benefits:

1) Cement a deep and stable bottom squat position

2) Lengthen your hamstring ROM

A bonus benefit is it might also make you feel like an assassin.

Work up to 2-3 sets of 6 reps per but focus on QUALITY, not quantity, so even if you do just 1 rep per side properly, that’s better than 6 done poorly.

Please try the exercise then let me know how it feels i.e. where it feels restricted, what muscles are working, any cramping etc.

Technique Cues
1. Get into a deep squat with neutral spine – if you have to put your hands on the ground or lift your heels to maintain neutral, do it
2. Staying low, reach forward with one leg to crawl forward
3. Actively drag yourself forward with the lead leg, firing up the hamstrings
4. Go slowly with controlled movements and breathe

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SandraEric WongDanDan Powelllinda Recent comment authors
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My harmstrings are too tight, I guess, to be able to do a deep squat…let alone to move…what exercise should I do first?


Wow… not at all easy! I’ve recently gotten a pretty good deep squat, but apparently my hamstrings are still VERY tight because I cannot successfully place either leg out front like you demonstrate. Not complaining… just realizing I have more to work on.

Dan Powell
Dan Powell

Thanks ERic,
Another great movement that targets what I need.


tried during webcast – very hard for me as i have baker’s cyst on left leg behind knee -(draining did not help). Anyway. can it work just as well with holding a stable stick ? thank you. Linda

Eric Wong

Hey Linda – for sure! It’ll definitely help build that hamstring ROM and control.