鍛錬How to do Bear crawl
Bear crawl works the Shoulders, abs, thighs with no equipment. Key cue: “On all fours with knees hovering, move the opposite hand and foot forward together”
Steps
- Get on all fours and lift your knees slightly off the floor
- Move your right hand and left foot forward a little at the same time
- Repeat on the other side. Go 4 steps forward, 4 steps back, and repeat
How many: 20–40 sec
Muscles worked
Shoulders, abs, thighs
Common mistakes
- Hips rising high
- Knees touching the floor
Easier or harder
| Easier | Stay in place and just lift opposite hand and foot in turn |
|---|---|
| Harder | Travel farther |
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More full body exercises
Jump squatHard · No equipmentStep-upEasy · No equipmentPlankEasy · No equipmentMountain climberMedium · No equipmentPlank jackMedium · No equipmentStanding knee-to-elbowEasy · No equipmentBear plankMedium · No equipmentPush-upMedium · No equipment
Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.