Sneaking Ape Walk
Forward crawl in a deep squat with hands stepping out — quad endurance and shoulder mobility under load.
Level: Beginner
Primary: Quads
Secondary: Shoulder
Movement: Compound
Tags: Animal Movement
Type: Functional Fitness (Obstacle & Hybrid) Primal Movments (Animal Flow-QMT Specifics)
Equipment: Body Weight
Sports: Gymnastics MMA Wrestling
Target muscles
The quads hold the deep squat. The shoulders and triceps support the hands. The trunk braces. As a primal-movement drill, this loads the deepest hip-flexion positions.
How to perform
Setup
Begin in a deep squat with hands on the floor between the feet.
Execution
Move forward by stepping the hands out, then bringing the feet up to meet them. Maintain the low squat position. Move quietly and deliberately.
Common mistakes
- Standing up between steps.
- Heels lifting.
- Hunched shoulders.
- Moving too fast.
- Doing it cold.
Progressions and regressions
Regress to static deep-squat holds. To progress, work for distance.
Programming notes
Mobility and conditioning. 2-3 passes across the gym, twice a week.
