Exercises

Forward-and-Back Bear Crawl

Also known as Bear Crawl

What It Is

Crawling on hands and feet with your knees just off the ground, building full-body strength, stamina and coordination.

How to Do It

Get on your hands and knees on the floor, then lift your knees an inch off it. Crawl forward, moving your opposite hand and foot together, then crawl backward to the start. You need about 15 feet of clear floor.

Tips

Keep your hips no higher than your shoulders. Take small steps so your back stays flat.

Skill Level

Intermediate. Free-weight lifts, single-leg balance under load, or near-bodyweight strength moves. Form matters.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Dynamic Multilateral. Coordinated, full-body movement using several limbs at once.

Primary Muscles

Front Shoulders

Equipment

No equipment needed.

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