Bear Crawl Hold
Core · core · beginner
Start
FinishHow to do it
Get on hands and knees with hands under shoulders and knees under hips, then lift the knees exactly one inch off the floor and hold there with a flat back and heavy breathing through the ribs.
Muscles worked
Primary: core · Also works: shoulders, quads
Equipment
No equipment
Common mistakes
- Lifting the knees six inches so the hips shoot up — one inch is the whole exercise
- Letting the lower back sag into an arch as the knees leave the floor
- Shifting the shoulders behind the wrists, which dumps the load onto the arms instead of the trunk
Variations
- Hold 10 seconds, set the knees down, repeat six times
- Lift one hand off the floor for two seconds per side
- Balance a water bottle on the lower back as a sag detector
Can't do this one? Swap it for
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
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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