Bear Crawl

The bear crawl is a bodyweight conditioning exercise that has you crawl on your hands and feet while keeping your hips low. It trains your shoulders, core, and quadriceps as they work together to move you across the floor. Your wrists and hip flexors also help stabilize and drive each step.

Start on all fours with your hands under your shoulders and your knees hovering an inch or two off the ground. Spread your fingers and press your palms firmly into the floor so your wrists feel supported. Keep your back flat, your eyes looking slightly down and forward, and your hips low - imagine there is a low barbed wire just above your back.

Move forward by stepping your opposite hand and foot together: as your right hand reaches forward, your left foot steps forward at the same time. Then switch sides so your left hand and right foot move together. Take small, controlled steps and keep your hips steady. Keep moving for the set distance or time.

Breathe naturally and brace your midsection as if someone is about to poke your stomach. This keeps your core solid while you move. If you need an easier version, crawl with your knees on a pad and lift them just a little. To make it harder, stay even lower, move slower, or crawl backward without letting your hips rise.

Fault: Hips rise up toward the ceiling. Fix: Tuck your tailbone slightly and imagine sliding under that low barbed wire; keep your hips close to the floor on every step.

Fault: Moving the same-side hand and foot together. Fix: Move opposite hand and foot at the same time - right hand with left foot, then left hand with right foot.

Fault: Hands landing too far in front or out to the sides. Fix: Place each hand directly under or just slightly ahead of its shoulder, keeping your steps short and controlled.

Fault: Holding your breath or letting your lower back sag. Fix: Breathe steadily and gently brace your stomach; keep your ribs down and your back flat.