Bear Crawl

How to Perform Bear Crawl

1. 1
   You’ll want to have some open space to do this movement since you will be crawling forward. Start in a plank position - hands underneath your shoulders and your core and glutes engaged. Feet should be hip-width apart and heels should be off the ground.
2. 2
   To crawl forward, you want your opposite arm and leg moving simultaneously. For example, when your right arm moves forward, your left leg will as well. Then, switch - left arm and right leg crawl forward.
3. 3
   Find a rhythm with your crawl - always alternating sides as you go. Remember to keep your hips low and level and your core engaged.
4. 4
   Start with 3 sets of 10 crawling steps. As you build up endurance and strength, add more sets and reps.
5. 5
   Try crawling backwards for another added challenge. You can also increase your speed for a different variation - but never sacrifice good form.