Bear Crawl Back and Forth

Dani de la Cruz

Dani de la Cruz

Co-Founder & Trainer

Bear Crawl Back and Forth is an effective full-body exercise that helps improve strength, coordination, and stability. It mimics the crawling movement of a bear and engages multiple muscle groups, including the core, shoulders, arms, and legs. 

Here's a description of how to perform the Bear Crawl Back and Forth exercise:

  1. Starting position: Begin on all fours with your hands directly under your shoulders and your knees under your hips. Ensure your back is straight, and your core is engaged.

  2. Lift your knees: Simultaneously lift your knees a few inches off the ground, so you're balancing on your hands and toes. This is the starting position for the bear crawl.

  3. Move forward: Begin by stepping your right hand and left foot forward, followed by your left hand and right foot. Move in a coordinated, opposite-limb pattern, similar to a crawling motion. Maintain a relatively low position with your hips and knees slightly bent.

  4. Continue crawling forward: Keep alternating your hand and foot movements, crawling forward for a set distance or time. Maintain a steady pace and focus on proper form and control.

  5. Crawl backward: Once you've reached your desired distance, reverse the movement by crawling backward. Start by stepping your right hand and left foot back, followed by your left hand and right foot. Maintain the same crawling motion but in the opposite direction.

  6. Repeat back and forth: Continue alternating between crawling forward and backward for the desired number of sets or duration. Keep your movements controlled and maintain proper form throughout.

Important tips and considerations:

  • Keep your core engaged and your back straight throughout the exercise.

  • Maintain a relatively low position with your hips to maximize engagement of the core and lower body muscles.

  • Focus on moving with control rather than speed. Maintain a steady pace that allows you to maintain proper form and stability.

  • Breathe regularly throughout the exercise, inhaling and exhaling in a controlled manner.

  • Start with shorter distances or durations and gradually increase as you build strength and familiarity with the exercise.

  • If you have any pre-existing injuries or conditions, modify the exercise or consult a fitness professional for guidance.

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