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How to do a bear crawl

Hands and toes down, knees just off the floor.

  1. Lift your knees an inch off the floor.
  2. Crawl forward with small steps, opposite hand and foot together.
  3. Keep your back flat.

What it works

You should feel it in your shoulders and core. Strength move, medium level, for the core, shoulders and legs.

Coach's cue
Knees an inch up, small steps
In a Medium session
3 × 30 s
Equipment
None
Level
Medium
Type
Strength
Works
core, shoulders, legs

Workouts with this move

Upper body

15 min

15-minute upper body workout10 moves · morning, afternoon

Legs

15 min

15-minute leg workout7 moves · morning, afternoon

Long full body

28 min

30-minute full body workout12 moves · evening

Upper body

20 min

20-minute upper body workout8 moves · evening

Legs

20 min

20-minute leg workout9 moves · evening

Legs

10 min

10-minute leg workout5 moves · night

Moves like this

Reverse lungeMedium · no gearSide lungeMedium · no gearSquat jumpHard · no gearStep-upMedium · step or box, a chair or benchPush-upMedium · no gearIncline push-upEasy · a chair, bench or step or box

In the app, every session fits your time, your gear and your level.

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