ExercisesPrimal / Animal Movement
Lateral Ape — Step (No Jump): A Complete Guide
Quick Intro
Lateral Ape — Step (No Jump) is an animal-movement exercise performed from the same low squat-crawl position as the Lateral Ape, stepping the feet sideways to meet the hands instead of jumping them across in one bound. With the airborne landing taken out, this is the place to learn the sideways squat-crawl sequencing before adding a jump.
Equipment Needed
No equipment is required. A yoga mat gives the hands some cushioning on a hard floor, but it’s optional.
Why It Matters
Stepping removes the landing-control demand of the jump and leaves the low squat position and the sideways hand-to-foot sequencing as the main things being learned. The inner thigh muscles (adductors) and the muscle on the outer hip (gluteus medius) guide the sideways travel, the front of the shoulder cap (deltoid, anterior) bears weight through each hand reach and a front thigh muscle that crosses both the hip and knee (quadriceps, rectus femoris) controls the low squat position.
When to Do It
This version works well as a first step into lateral squat-crawling, whether learning the pattern for the first time or rebuilding hip mobility before adding a jump. Twice a week is generally enough to make the sideways sequencing feel automatic.
Anyone with a current hip, knee or wrist issue should still get individual guidance before starting, since sustained low-squat travel loads all three even without the jump.
Getting Ready
A few minutes of deep squat holds and lateral lunges open the hips before travel begins. A few isolated, slow steps previews the sideways sequencing before covering any distance.
Step-by-Step Instructions
1. The setup. Sink into a low squat, hands planted on the floor between and slightly ahead of the feet.
2. The hand step. Reach both hands sideways in the direction of travel.
3. The foot step. Step the feet sideways one at a time to meet the hands, without jumping.
4. The repeat. Reach the hands sideways again and continue the same stepping pattern.
How Many, How Often
Lateral Ape — Step (No Jump) is dosed by distance, since the goal is learning a smooth lateral squat-crawl sequence over ground covered.
| Level | Where you’re at | What to do |
|---|---|---|
| Beginner | New to the sideways squat-crawl pattern | 3 sets of 6 to 8 feet, moving slowly and deliberately |
| Intermediate | The stepping sequence feels smooth and controlled | 3 to 4 sets of 10 to 15 feet |
| Advanced | Comfortable sustaining the pattern over longer distances | 4 sets of 15 to 20 feet, or move up to the Lateral Ape to add the jump |
Getting the low squat and hand-to-foot sequencing right on every step matters more here than how far the set covers, since this version exists to let that sequencing become automatic before a jump is added.
Modifications and Variations
As the harder version, Lateral Ape replaces the stepping feet with a controlled sideways jump, once the squat-crawl sequencing feels solid.
Common Mistakes to Avoid
Letting the hips rise out of the squat between reaches. Standing up partway to make the sideways reach easier removes the low position this pattern is meant to build. Keeping the squat consistently low through the whole set preserves the pattern’s intent.
Stepping the feet too close together. Landing the feet directly under the hips without tracking all the way out to meet the hands shortens the lateral travel this pattern is built around. Reaching the feet fully out to the hands keeps the full sideways travel.
Rushing the hand reach. Moving the hands sideways quickly to cover ground skips the setup this pattern depends on for a clean step. A deliberate, controlled hand reach sets up a cleaner foot step behind it.
After Your Set
Standing and rolling through a few hip circles releases the hips after a set of lateral squat-crawl travel. Spreading the fingers wide against the floor for a few breaths settles the wrists that bore the hand reaches.
Going Deeper
This version is the starting point for lateral squat-crawling, since a controlled step lets the sequencing become reliable before the jump is added. The low squat position is tiring to sustain, so the hips tend to start rising between steps before the set is over, which makes each hand reach less stable. Keeping the squat low for a shorter distance builds a base that carries over to the jumping version.
Someone new to this pattern typically manages a smooth, slow stepping sequence within the first session or two, then works toward the sideways jump of the Lateral Ape over two to three weeks.
How to Know You’re Improving
- Feet that consistently land beside, not short of, the hands
- A reach-then-step sequence with no hesitation between the two
- Hips that stay in the low squat between reps
- A distance that keeps growing while the sequencing stays clean
Consistent, unhurried sequencing from hand reach to foot step is the sign that the sideways jump can be added, whatever the distance covered.
Muscles Worked
- Adductors (the inner thigh muscles, drawing the trailing foot in to meet the lead one)
- Gluteus Medius (a smaller glute muscle at the side of the hip, opening the lead leg out to start each step)
- Anterior Deltoid (the front of the shoulder cap, holding the body’s weight on the hands between steps)
- Rectus Femoris (a front thigh muscle that crosses both the hip and knee, keeping the hips low in the squat the whole way across)
FAQ
Is this the same pattern as Lateral Ape, just slower? It shares the same low squat and hand-walking setup as Lateral Ape, but the feet step across under control instead of jumping sideways, which removes the airborne landing.
When is it time to add the sideways jump? Once the hand-to-foot stepping sequence feels smooth and automatic over a full set, adding the jump of the Lateral Ape is a reasonable next step.
Why learn the step first if the jump is the goal? Learning the low squat and lateral sequencing without the added complexity of a jump tends to build a cleaner pattern than trying to learn the sequencing and the landing at the same time.
Is any hip or wrist tiredness after this exercise expected? Yes, mild fatigue through the hips and wrists after several sets is a normal response to the low squat and hand support. Sharp pain in either joint is a different matter and a reason to stop for the day and get it checked.
How often should the no-jump version be trained? Two light sessions a week, ideally early when the legs are still fresh, is plenty while this pattern is being learned.
Related to Lateral Ape, the harder version replacing the stepping feet with a controlled sideways jump.