Male

Bear Crawl

Muscles involved

The bear crawl is a foundational exercise that relies entirely on your bodyweight to strengthen your entire midsection. To progress safely from beginner steps to longer sets without sacrificing form, you should start by covering short distances at a calm, controlled pace. As your coordination and stamina improve, your quadriceps, abdomen, and obliques will adapt to the workload, allowing you to gradually add distance or time. True progress here comes from keeping your hips steady and maintaining continuous body stability with every stride, rather than rushing through space. Build a solid base step by step, and you will master this dynamic movement with complete movement quality.

How to do it

1. Position yourself on all fours with knees at 90 degrees and hands under shoulders. 2. Advance by simultaneously moving your left hand and right leg. 3. Continue alternating hand and opposite leg. 4. Maintain a coordinated and controlled movement.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep your core active and back straight during the movement. - Advance in a coordinated manner, moving hand and opposite leg simultaneously. - Maintain a constant and controlled rhythm.