Exercise
BEAR CRAWL
Stand
Squat
Form cues
Keep the knees just 1–2 inches off the floor — do not let them drag or rise too high
Move the opposite hand and foot simultaneously for proper cross-body coordination
Keep the hips level — do not let them rise or rotate with each step
Maintain a flat back throughout — neither arching nor rounding
Start slow and controlled before building to faster crawling speed
Instructions
Step-by-step technique
Begin on all fours with wrists under shoulders and knees under hips.
Tighten the core, lift the knees 1–2 inches off the floor, and maintain this hover position.
Move forward by simultaneously stepping the right hand and left foot forward.
Follow with the left hand and right foot, maintaining the hover and keeping the hips level.
Continue crawling forward for the prescribed distance, keeping the back flat and hips low.
Reverse direction or turn around to continue the set.