Bear crawl
A low crawl on your hands and toes with your knees hovering that builds shoulder strength, coordination and core control.
IntermediateNo equipmentLow impactSuggested: 30 sec
How to do it
- Start on all fours, then tuck your toes and lift your knees just off the floor.
- Step one hand and the opposite foot forward at the same time.
- Repeat with the other hand and foot, keeping your knees low.
- Crawl a few steps forward, then crawl backward to where you started.
Alternate sides with each rep.
Form tips
- Keep your back flat and your hips level with your shoulders.
- Take small steps so your knees stay close to the floor.
Muscles worked
ShouldersAbsQuadsTricepsHip flexors