Bear Crawl
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
With the knees hovering an inch off the floor and the back flat, crawl forward by moving the opposite hand and foot together, keeping the hips low and level the whole way.
Muscles worked
Primary: full · Also works: core, shoulders, quads
Equipment
No equipment
Common mistakes
- Letting the hips rock side to side with each step — the hips should stay flat like a table
- Lifting the hips high into a downward-dog shape, which makes it easy and takes the core out
- Taking huge steps that put the hands far ahead of the shoulders
Variations
- Crawl backward as well as forward
- Lateral bear crawls
- Crawl ten steps, hold five seconds, repeat
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Take care: ABROFIT automatically removes this movement for anyone who has flagged a wrist problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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