Bear Crawl
10 reps
On hands and toes, crawl forward moving opposite hand and foot together.
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HAMSTRINGS
Bear Crawl
A crawling movement on hands and feet with knees hovering just off the floor. Moving opposite limbs together lights up the core, shoulders and legs at once while building coordination and stability. It also adds a cardio kick, making it a great tool for conditioning and full-body control.
How to do it
- 1
Start on your hands and knees, hands under your shoulders and knees under your hips, lifted slightly off the floor.
- 2
Move one hand forward while the opposite-side foot steps forward at the same time.
- 3
Repeat with the other pair, crawling forward while staying low.
- 4
Keep your hips down and your back flat as you travel.
- 5
Move at a steady, controlled pace rather than rushing.
- 6
Keep your core engaged the whole time to hold your position.