Bear Crawls
Execution Guide
- Start on all fours with hands under shoulders and knees under hips.
- Lift your knees 1-2 inches off the ground.
- Move forward by advancing the opposite hand and foot simultaneously.
- Keep your hips level and your back flat — don't let them sway.
- Continue for the prescribed distance or time.
Range of Motion
Controlled, low crawling motion with hips level.
Common Mistakes to Avoid
- ×Letting the hips rise too high
- ×Swaying the hips side to side
- ×Moving same-side hand and foot together instead of opposite
Prescription
3Sets
10-15Reps
Rest interval24-48 hours
Goal
Build full-body coordination, core stability, and conditioning
Difficulty
Intermediate
Burn (10m)
80-100
Equipment
None
Anatomy
Primary
ShouldersCoreQuadriceps
Secondary
ChestTricepsHip Flexors