Bear Crawl
Step by step
How to perform
- Begin to move forward by taking a small step with your right hand and left foot at the same time, keeping your hips low.
- Follow by taking a step with your left hand and right foot, maintaining a steady pace and keeping your back flat and abs engaged.
- Continue this pattern of opposite hand and foot steps, moving forward for a set distance or time.
- To finish, slowly lower your knees back to the ground and take a moment to stretch out your arms and legs.
Overview
About this exercise
The Bear Crawl is a full-body exercise that strengthens the arms, shoulders, chest, hips, and legs while also improving mobility and stability. It's suitable for individuals of all fitness levels, from beginners to athletes, due to its scalability and adaptability. People would want to do it because it not only enhances physical strength and endurance but also boosts coordination, balance, and body awareness, making it an excellent addition to any workout routine.
Coaching cues
Form tips
Engaging your core is crucial for this exercise. This means pulling your belly button towards your spine and keeping your abs tight. A common mistake is to let the belly sag towards the floor, which can put unnecessary pressure on your lower back.
Move your right hand and left foot forward at the same time, then your left hand and right foot. This cross-body movement is key to the bear crawl, but people often move same-side limbs together, which is less effective and can throw off your balance.
Don't rush through the movement