ExercisesPrimal / Animal Movement
Crocodile Walk — Ground Touch: A Complete Guide
Quick Intro
Crocodile Walk — Ground Touch is an animal-movement crawling exercise performed from the same low, near-prone plank as the Crocodile Walk, adding a light chest-to-floor touch before pressing back up on each same-side step. A full press on each step, where the plain walk only holds a low hover, makes this a considerably more demanding version of the same pattern.
Equipment Needed
No equipment is required. A yoga mat is optional to soften contact under the hands and chest.
Why It Matters
The chest touch adds pressing strength to the sustained low hover of the plain walk, and repeating it step after step works endurance and the heart as well. The chest muscle (pectoralis major) and the back of the upper arm (triceps brachii) do the pressing work on each step, and a deep core muscle that wraps around the torso like a corset (transverse abdominis) and the muscles along the sides of the waist (obliques) keep the trunk from twisting through each dip. The deep hip flexor (hip flexors, iliopsoas) drives the leg forward, and the front of the shoulder cap (deltoid, anterior) supports the shoulder through the press.
When to Do It
This version works well once the base Crocodile Walk’s low hover feels sustainable, as a strength and endurance test for the chest and shoulders inside a primal movement session. Two sessions a week, with rest days for the pressing muscles between them, suits most people building this pattern.
Anyone with a current shoulder, wrist or chest issue should still get individual guidance before starting, since the repeated full-range press places sustained demand on all three.
Getting Ready
A few push-ups and a low plank hold confirm the shoulders and chest are ready for repeated pressing before adding the crawling pattern on top. A few isolated dip-and-press reps, staying in one spot without traveling, previews the range before covering any distance.
Step-by-Step Instructions
1. The setup. Lie face down, then push up into a low plank on the hands.
2. The touch. Lower the chest to a light touch on the floor.
3. The press. Press back up to the low plank while driving the same-side arm and leg forward.
4. The repeat. Continue the same touch-and-press pattern, alternating sides with each step.
How Many, How Often
Crocodile Walk — Ground Touch is dosed by distance, since the goal is sustaining the touch-and-press pattern over ground covered.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to adding a full press to the crawl | 3 sets of 6 to 8 feet, pressing up smoothly without rushing |
| Intermediate | The press feels controlled through the whole range | 3 to 4 sets of 10 to 15 feet |
| Advanced | Comfortable sustaining a full press over longer distances | 4 sets of 15 to 20 feet without the chest bouncing off the floor |
A smooth, controlled press back up matters more here than how far the walk covers, since any bounce off the floor for momentum trades away most of the pressing strength this version is built to add.
Modifications and Variations
As the easier version, Crocodile Walk stays in a low hover throughout with no chest touch, removing the pressing demand while the same-side sequencing is learned.
Common Mistakes to Avoid
Bouncing off the floor instead of pressing. Letting the chest spring back up off its own momentum skips the controlled pressing strength this version is built to train. A smooth, deliberate press on each step keeps the chest and triceps doing the work.
Letting the hips rise during the press. Piking the hips upward to make the press easier removes load from the chest and shoulders and shifts it elsewhere. Keeping the hips in line with the shoulders through the press protects the pattern’s intent.
Touching down too hard. Letting the chest drop heavily onto the floor without controlling the descent adds unnecessary impact to the pressing muscles. A light, controlled touch before pressing back up keeps the movement smooth.
After Your Set
Pushing back into a child’s pose style stretch, hips toward the heels and arms extended forward, releases the chest and shoulders after a set of pressing work. A few doorway chest stretches, one arm braced against a frame while rotating gently away, finish opening the chest.
Going Deeper
This version is a strength step up for anyone who already sustains the Crocodile Walk’s low hover comfortably, since a full press on each step asks considerably more of the chest and shoulders than holding a static height. Pressing all the way up on each step is tiring, so it becomes tempting to let a little bounce creep in to make the next press easier, which trades pressing strength for momentum. Slowing the tempo down on purpose, even once the distance feels manageable, tends to keep the strength benefit intact longer than letting the pace speed up.
Someone comfortable with the base pattern typically manages a controlled touch-and-press within the first couple of sessions, then works toward a longer set without any bounce over two to four weeks as pressing strength builds.
How to Know You’re Improving
- A press that stays smooth and controlled with no bounce off the floor
- Hips that stay level with the shoulders through the whole press
- A chest touch that lands lightly, with no heavy drop
- A distance that keeps growing while the controlled press holds up
A press that stays smooth with no bounce is a clearer sign of progress than the distance covered.
Muscles Worked
- Pectoralis Major (the chest muscle, doing the pressing work)
- Triceps Brachii (the back of the upper arm, pressing alongside the chest)
- Transverse Abdominis (a deep core muscle that wraps around the torso like a corset, keeping the trunk from twisting)
- Iliopsoas (the deep hip flexor, driving the leg forward between chest touches)
- Anterior Deltoid (the front of the shoulder cap, supporting the shoulder through the press)
- Obliques (the muscles along the sides of the waist, keeping the trunk stable through each dip)
FAQ
Is this just Crocodile Walk with a deeper hover? No, the demand is different. Crocodile Walk sustains a fixed low hover throughout, while this version presses all the way down to a chest touch and back up on each step, adding pressing strength work to the sustained hold.
Why does a small chest touch make such a difference? Pressing through a full range on every step asks the chest and shoulders to produce force repeatedly, which is a considerably bigger strength demand than sustaining one low height.
What shows readiness to add the chest touch? If the base Crocodile Walk’s low hover feels sustainable over a full set without the hips creeping up, adding a controlled touch-and-press on each step is a reasonable next step.
Is some chest or shoulder fatigue after this exercise normal? Yes, fatigue through the chest, shoulders and arms after a set of touch-and-press work is expected. Anything sharper through the shoulder or wrist calls for a doctor or physical therapist’s opinion instead of pushing through.
How often should the ground-touch version be trained? Two sessions a week on non-consecutive days suits most people given how much pressing work this version adds.
Related to Crocodile Walk, the easier version that holds a low hover with no chest touch.