Exercise Lab

Bear Crawl

View Instructions

Equipment

  • No Equipment Needed

Muscle Groups

  • Full Body

Purposes

  • Strengthens upper body.
  • Strengthens torso and hips.
  • Increases shoulder stabilization.
  • Strengthens front of thighs.

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Description

  • Get on both hands and knees.
  • Lift your knees about an inch off the floor (but no higher!)
  • Keeping your knees only an inch from the floor, crawl forward.
  • Keep both knees inside your elbows, and prevent your hips from swaying side to side.
  • Crawl for a specified distance.

ProTip

  • Prevent side to side motion throughout your body.

Mistakes

  • Rounding the back.
  • Knees held too high above floor.
  • Knees moving outside of elbows.
  • Swaying the hips from side to side.