Crawl backward on hands and toes, full-body control.
Keep your hips low and level, don't let them pike up as you move back.
Crawling backward with knees hovering makes the hamstrings and glutes drive each step, pulling your body over the planted foot while your trunk holds a flat, low position. Moving in reverse strips away the momentum and familiarity of crawling forward, so coordination and control get trained as hard as the muscles. It earns its place in warm-ups and conditioning circuits, loading the posterior side of the legs in a way almost no other bodyweight drill does.
Backward crawling shifts the driving work to the hamstrings and glutes and forces your brain to coordinate a pattern it never practises. Forward crawls bias the front of the body, so the two complement each other.
Think short and clean, 5 to 10 metres per set or a slow count of steps. The moment your hips pike or your knees touch down, the set is over regardless of distance.
Very normal, crawling loads the wrists in extension for the whole set. Spread your fingers, grip the floor, and build up crawl time gradually rather than pushing through wrist fatigue.
