Bear Crawl
Also known as: Bear Walk, Bear Crawls, Quadruped Crawl, Bear Crawl Walk, Bear Plank Crawl, Bear Crawling
Body region
Muscles
Main
Helps
Holds
Technique
- Kneel on all fours with wrists below the shoulders and knees below the hips, then raise the knees slightly off the floor.
- Keep your back flat and hips low.
- Move opposite hand and foot forward together, taking small controlled steps.
- Continue for the planned distance, or crawl backward.
Cues
- Keep the knees hovering and the back flat.
- Move slowly with small steps.
Common mistakes
- Letting the hips rise high.
- Swaying side to side.
- Moving so fast that the torso loses stability.