How to do a Bear Crawl
- Start on all fours with hands under shoulders and knees under hips.
- Lift the knees a few inches off the floor to hover in a flat-backed tabletop.
- Move the right hand and left foot forward together, then the opposite pair.
- Keep your hips low and back flat, gazing down between your hands.
- Crawl forward and backward without letting the hips rock side to side.
Keep in mind
- Keep the knees hovering a couple of centimetres off the floor.
- Move the opposite hand and foot together.
- Keep the hips low and level — no rocking side to side.
- Take small steps; big ones make the hips swing.
Common mistakes
- The hips swinging side to side — take smaller steps and slow down.
- The hips riding high like a downward dog — keep the back flat.
- Moving the same-side hand and foot — the cross pattern is the point.
Breathing
Breathe steadily; a slow crawl should never leave you holding your breath.
Take care
Heavy on the wrists and shoulders — take a break when the wrists start to complain, rather than pushing on.
Easier and harder
Similar exercises