Bear crawl

Full bodyintermediatetimedno equipment

On hands and toes with the knees hovering a few centimetres off the floor and the back flat, the body crawls forward by moving the opposite hand and foot together in short steps.

How to do it

1. Start on all fours: hands flat under the shoulders, knees under the hips, toes tucked under.
2. Lift the knees 2-5 cm off the floor; back flat and parallel to the floor, hips at shoulder height, gaze at the floor just ahead of the hands.
3. Step the right hand and left foot forward about 15-20 cm at the same time; the left hand and right foot stay planted.
4. Then step the left hand and right foot forward together.
5. Keep alternating, knees never touching the floor and hips not swaying.

Muscles worked

Main: shoulders, quads, abs
Supporting: chest, triceps, obliques