Have you ever wondered how strong your core really is? One of the simplest yet most revealing ways to test it is by crawling forward with a lacrosse ball balanced on your low back. This isn’t just a fitness trick—it’s a powerful tool for building stability, control, and awareness.
The Drill: How It Works
The setup is simple:
Place a lacrosse ball on your low back.
Get on your hands and knees in a neutral spine position.
Crawl forward slowly, moving your opposite arm and leg together.
Your goal? Keep the ball from rolling off.
If it stays in place, your core and hips are working together properly. If it falls, your body is giving you instant feedback that something is out of sync.
Why It’s So Effective
This drill may look easy, but it exposes weaknesses quickly. Here’s what it does for you:
Core Stability: Forces your abs and low back to hold steady while your arms and legs move.
Anti-Rotation Strength: Stops your hips from twisting side to side.
Coordination: Reinforces the cross-crawl pattern—essential for walking, running, and daily movement.
Movement Awareness: Teaches you how to move without over-arching or collapsing your low back.
What It Means If the Ball Falls
When the ball rolls off, it often points to specific weaknesses:
Core not firing properly → Work on Dead Bugs, Bird Dogs, or Abdominal Draw-Ins.
Hips twisting → Side Planks, Pallof Press, and Bear Crawl Holds.
Glutes not supporting → Clamshells, Monster Walks, and Glute Bridges.
Arching low back → Hip flexor stretches and Glute Bridge variations.
Coordination breakdown → Practice Bird Dogs and Cross-Crawl Marches.
This is why I love the drill—it doubles as both an assessment tool and a training exercise.
Try It Yourself
Give it a shot: crawl 10–15 seconds with the ball balanced.
If you succeed, you’ve got solid control.
If not, take it as a roadmap for what to work on.
Sometimes the simplest challenges reveal the most. The lacrosse ball crawl shows you exactly where your weaknesses are—and gives you a clear path to fix them. Add it into your warm-ups, your core work, or use it as a quick test to measure your progress over time.
Want to know what other hidden weaknesses you may have? Schedule your free evaluation here.
