Watching your baby learn to crawl is one of the most exciting milestones of their first year. Crawling helps babies build strength, coordination, balance and body awareness while laying the foundation for future motor skills such as walking, climbing and running.
If you’re wondering how to help your baby crawl, or your little one seems reluctant to get moving, there are several simple activities you can try at home.
As paediatric physiotherapists, these are three of our favourite baby crawling exercises to encourage the strength and movement patterns needed for crawling.
Why is Crawling Important?
Crawling is much more than simply getting from A to B. It helps babies develop:
- Core strength
- Shoulder and hip stability
- Balance and postural control
- Coordination between both sides of the body
- Weight shifting
- Hand strength
- Motor planning
- Body awareness
These skills continue to support your child’s development long after they start walking.
1. Side Sitting (Z-Sitting)
One of our favourite positions for encouraging crawling is side sitting, often referred to as Z-sitting.
In this position, one leg is bent in front of the body while the other is bent behind. This naturally encourages trunk rotation, core activation and balance.
More importantly, it places your baby in an ideal position to transition into hands-and-knees. Compared to sitting with both legs straight out in front, they’re already much closer to the crawling position.
How to try it:
- Place favourite toys on either side of your baby.
- Encourage reaching across the body.
- Let them rotate their trunk as they play.
- Alternate between both sides.
This helps develop the movement patterns needed for crawling while making play fun.
2. Kneeling Play
Kneeling is an excellent way to strengthen the hips, trunk and shoulders—all essential muscles for crawling.
Encourage your baby to move between:
- Sitting back on their heels
- Tall kneeling
- Reaching up for toys
Placing toys just above shoulder height encourages babies to activate their core muscles while supporting their own body weight.
Make it motivating:
Use bubbles, books, mirrors or favourite toys to keep your baby engaged.
The more enjoyable the activity, the more likely they are to practise.
3. Supported Crawling
If your baby is beginning to show signs of reciprocal crawling (moving the opposite arm and leg together), they may simply need a little support while building strength.
A simple trick is to place:
- a rolled towel
- a small blanket
- or a dressing gown tie
underneath their lower tummy or hips while they’re in the crawling position.
This provides gentle support, reducing the effort required to hold their body up while allowing them to practise the crawling movement pattern.
This activity is best suited to babies who are already starting to move in the crawling position but fatigue quickly.
How Long Should You Practise?
Short, frequent practice sessions are far more effective than one long session.
Aim for:
- 5–10 minutes
- Several times throughout the day
- During happy, alert periods
Always stop if your baby becomes upset or tired.
When Do Babies Usually Crawl?
Most babies begin crawling somewhere between 7 and 10 months, although every child develops at their own pace.
Some babies:
- Bottom shuffle
- Commando crawl
- Bear crawl
- Skip crawling altogether
While there is a wide range of normal, delayed crawling can sometimes be a sign that extra support may be beneficial.
When Should I See a Paediatric Physiotherapist?
It may be helpful to seek advice if your baby:
- isn’t attempting to move around by around 9–10 months
- always uses one side more than the other
- struggles with tummy time
- dislikes being on hands and knees
- appears stiff or floppy
- isn’t meeting other gross motor milestones.
Early intervention can help identify any underlying challenges and provide simple, individualised strategies to support your baby’s development.
We’re Here to Help
At Ohana Physiotherapy, our paediatric physiotherapists love helping babies develop confidence in their movement through fun, play-based therapy.
If you’re concerned about your baby’s crawling or overall motor development, we’d love to help. We can assess your child’s movement, provide tailored home exercises and support them to reach their milestones with confidence.
For a step-by-step demonstration of these crawling exercises, visit our Instagram page @ohana.physio where one of our paediatric physiotherapists shows exactly how to perform each activity safely.
Need support with your baby’s motor development?
Contact Ohana Physiotherapy to book an assessment with one of our experienced paediatric physiotherapists. Early support can make a big difference in helping your baby build the skills they need to move, play and explore their world.