Bear Crawl

Introduction

Crawling on all fours with knees off ground developing coordination, shoulder strength and core endurance.

Anatomy and Muscles Worked

• Primary muscles: shoulders, core, coordination, quadriceps

Step-by-Step Instructions

1. On all fours, knees hovering 2 cm off ground.
2. Advance: right hand + left foot simultaneously.
3. Then left hand + right foot.
4. Flat back, looking down.

Recommended Sets and Reps

• 3 sets of 20 meters

Common Mistakes

• Sloppy technique: always prioritize movement quality.
• Progressing too fast without mastering form.

Safety

Keep back flat. Start slowly and increase speed with mastery.

Variations

• Easier versions for beginners
• Advanced versions for progression

Target Audience

Practitioners of all levels with adapted progression.