How to do the Bear Crawl
Put your hands and feet on the floor with your knees bent a few inches off the ground.
Keep your back flat and your hips low.
Crawl forward moving the opposite hand and foot together in small steps.
Keep going for your target time.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Holds | 3 | 20–60 s | 1 min |
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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