Bear crawl
- Intermediate
- Bodyweight
Knees a hand off the floor, flat back
Muscles worked
- Primary:
- Core
- Secondary:
- Quads, Shoulders
How to do it
- Set up on hands and toes with your knees a hand's width off the floor.
- Move forward by advancing the opposite hand and foot together.
- Cover the prescribed distance or time without letting the hips rise.
Common mistakes
- Piking the hips and ending up walking on all fours upright.
- Moving the hand and foot on the same side together.
Tips
- Low, quiet hips are the sign you're doing it right.
- No space? Crawl two steps forward and two back.