Walk on your hands and feet with your knees just off the floor, like a bear.
Bear crawl
How to do it
- Knees low, but never touching the floor.
- Opposite hand and foot move together.
- Keep your back flat enough to balance a cup on.
- Nothing at all
- A room you can take three steps across.
- A rug or a mat, and nothing sharp where you put your hands.
Watch out for this
Make it fit you
The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.
Easier
- Crawl on your hands and knees instead.
Harder
- Crawl backwards, or sideways.
Sitting down? crab-walk
What it trains
🤹 Putting it together💪 Strength🔋 Staying power
Which muscles do the work
Shoulder muscleBelly musclesThigh musclesShrug muscle
Tap one to see it in the Body.