Bear Crawls

Technique

Setup

Start on your hands and knees with your hands under your shoulders and your knees under your hips. Tuck your toes, brace your core, and lift your knees an inch or two off the floor with your back flat.

Movement

Crawl forward by moving your opposite hand and foot together in small steps, keeping your knees hovering just above the floor. Crawl forward a few steps, then back, for the full time.

Form Tip

Keep your hips level and low, about the height of your shoulders; letting them pike up turns it into a walk on all fours and drops the core work.

Increase Difficulty

Slow each step down, crawl sideways as well, or extend the time.

Decrease Difficulty

Hold the hover in place without crawling, or take shorter, slower steps.