Conditioning
Bear Crawls
A fundamental movement pattern that builds functional strength, core stability, and total-body coordination.
How to perform.
Follow the sequence — setup is half the lift.
Begin on the floor on your hands and knees in a quadruped position with your hands stacked directly under your shoulders.
Tuck your toes and lift your knees approximately two inches off the ground while maintaining a flat, neutral spine.
Move your right hand and left foot forward simultaneously in a small, controlled step.
Move your left hand and right foot forward while keeping your hips level and close to the ground.
Continue this reciprocal crawling pattern for the desired distance or time while breathing steadily.
Maintain a constant gap between your knees and the floor to ensure continuous core engagement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the hips to rise too high toward the ceiling
- Letting the lower back arch or sag during movement
- Taking steps that are too large, causing the torso to rotate
- Looking straight up instead of keeping a neutral neck
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.