Bear crawl
Also called Bear walk
The bear crawl is a crawl on your hands and feet with your knees just above the floor. You move opposite hand and foot together. Your shoulders, abs and quads work hardest, while your triceps, chest, glutes and hip flexors assist. It builds shoulder stability and core strength, and it is also a good warm-up. Keep your back flat and your hips level, and take small steps. You need a few meters of free floor, and you crawl for time.
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How to do it
- Start on all fours with your hands under your shoulders and your knees under your hips.
- Lift your knees a hand's width off the floor and keep your back flat.
- Move one hand and the opposite foot forward in a small step.
- Crawl on with the other hand and foot, for your set time.
Form tips
- Hands under your shoulders, knees under your hips.
- Keep your knees just above the floor, back flat.
- Crawl forward with opposite hand and foot, small steps.
Common mistake
- Letting your hips pike up or sway side to side.