Bear Crawl

Technique

Start on all fours with knees hovering just off the floor. Move opposite hand and foot simultaneously to crawl forward, keeping your hips low and level. Maintain a flat back and avoid letting your knees touch the ground. Keep your core braced throughout.

Steps

1. Place your hands under your shoulders and your knees under your hips
2. Lift your knees just off the floor and brace your core
3. Move one hand forward with the opposite foot
4. Repeat on the other side while keeping your hips low and level
5. Continue crawling with a flat back and controlled steps

Common mistakes

• Raising the hips too high
• Letting the lower back sag or round
• Moving the hand and foot on the same side together
• Taking steps so large that the hips rotate

Variations

• Backward bear crawl
• Lateral bear crawl
• Resistance-band bear crawl
• Incline bear crawl

FAQ