Bear Crawl
Full bodyStrengthBeginnerNo equipment
A quadruped bodyweight crawl on hands and toes with the knees hovering just off the floor, building shoulder stability and core control as you travel forward.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Tuck your toes and lift your knees a few centimeters off the floor.
- Keeping your back flat and hips low, step your right hand and left foot forward together.
- Then move your left hand and right foot, crawling forward in a controlled rhythm.
- Keep your core braced and your hips from swaying side to side.
Tips
- Move opposite hand and foot together, like an exaggerated crawl.
- Keep your knees low and hips level — do not let them pop up or rock.
Muscles
Primary: Front deltoid, Abs
Secondary: Obliques, Quadriceps, Triceps
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