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Bear Crawl
beginner
Bodyweight
Quadrupedal movement pattern building core stability and coordination.
Primary Muscles
Core
Shoulders
Secondary Muscles
Hip flexors
Quadriceps
Instructions
On hands and knees with knees hovering off floor. Move opposite hand and foot forward simultaneously, keep hips low.
Common Mistakes
Hips too high, moving same-side limbs together, holding breath.
Variations
- Reverse Bear Crawl
- Lateral Bear Crawl
- Weighted Bear Crawl